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If there’s one movie character who embodies the quintessential cool hero, it’s probably James Bond. Tough, intelligent, elegant and widely popular with the ladies, Agent 007 is undeniably sexy and so is the most recent Bond actor Daniel Craig. Plus, the 53-year-old “No Time To Die” star boasts a chiseled physique thanks to fitness coach, Simon Waterson, who trained Craig’s body for the outrageous fight scenes and stunt sequences that take place in the film. 

Working with Craig as far back as 2006’s “Casino Royale,” Waterson recently shared a 007-inspired workout that’s based on the same principles he used to train the actor. “One of the fundamental things I try to teach Daniel: that it’s all about explosive movement,” Waterson told Men’s Health. “Getting down, getting up off the floor as quickly and as efficiently as possible.” So, if you’re eager to cycle through agility and cardio exercises packed with weights—there will be fitness gear required—and resistance to build your chest and back, then follow the two sequences below. For both circuits, perform the entire set three times and rest 30 seconds between each round. 

Agility And Cardio Circuit 

• Slider Mountain Climbers — 30 seconds 
• Cone Shuffles — 30 seconds 
• BOSU Reverse Lunge to High Knee — 10 reps on each leg 
• Dumbbell Clean and Press — 8 reps 
• Box Jump 
• Battle Rope Waves — 30 seconds 

Strength Superset 

• Low Cable Fly — 25 reps 
• Rear Delt Flys — 25 reps 

Watch Simon Waterson’s 007-Inspired Workout Below: