The Military Fitness Regimen For ‘No Time To Die’

The Military Fitness Regimen For ‘No Time To Die’

In order to endure the rigours of portraying James Bond at his age in Cary Joji Fukunaga’s No Time To Die, Daniel Craig needed to be smart about his workout, recovery, and nutrition prior to cameras rolling. So how exactly do you gear up to play the most physical iteration of the iconic MI6 intelligence officer in the entire James Bond franchise?

Daniel Craig first teamed up with trainer and ex-British Royal Marine, Simon Waterson, for the seminal reboot directed by Martin Campbell: Casino Royale. For reference, Waterson was also responsible for turning Chris Evans into Marvel supersoldier and Avenger team leader Captain America. And by all accounts, as Craig has aged/evolved with the role of 007 from his debut, to Quantum of Solace, Skyfall, and Spectre… so too has the fitness element of his preparation.

“It’s quite a conscious thing to evolve with a mentality and a physicality,” Simon Waterson explains to Men’s Health.

“On Casino Royale, you could see that he comes out of the water and he’s bigger, more imposing — he looks like he could kill people. In Quantum of Solace, he’s faster and more efficient… the same with Skyfall and Spectre.”

Daniel Craig Workout No Time To Die

RELATED: Behold, The Chris Hemsworth Workout & Diet Plan

“His physique is there to perform a function.”

“You’ve got to be aware that your body isn’t necessarily as capable of doing as much as you did in your 30s. That doesn’t mean you can’t be just as fit, or look as aesthetically amazing. Normally, it’s very natural to change the way you condition to suit your age.”

In addition to chiselling the torse and jacking up the arms, exercises that focused on agility, stabilising, and of course, conditioning cardio were made a priority.

“We used a lot of resistance bands because we used them for stretching and a lot of cones and hurdles for agility-based exercises. Weaving through cones, jumping over hurdles and onto a plyo box, then onto a Bosu for stability,” adds Waterson.

“It’s the repetition of doing that and then sprinting. He’s trying to get that agility. It’s making sure that we activate and strengthen all the muscle groups and then have the capability to sprint.”

“You’ve got to cover everything. It’s very tough. You have to be able to cover a broad spectrum of different things. You’ve got to be able to run, sprint, be on the ground, get off the ground, you have to be really quick to jump over things. All these things have to be covered.”

Daniel Craig Workout – No Time To Die [Simon Waterson Military Bootcamp Regimen]


Sam Waterson drew upon his military background for Daniel Craig’s workout pre-No Time To Die. Warm up with 10 minutes on a Wattbike or Assault AirBike, then take on 12 to 20 reps of the exercises outlined by Men’s Journal in the first superset. Repeat the superset once or more and rest as needed.

The Daniel Craig No Time To Die workout is recommended twice weekly.

Daniel Craig Workout - No Time To Die


Before you hit the showers, ensure you undertake the following:

As For Daniel Craig’s Diet…

After workouts, if Daniel Craig isn’t consuming a healthy, well-rounded meal, his diet apparently involves “refuelling” with a plant-based recovery shake comprised of nut milk, plus protein, and greens. He’s also been known to throw back shots of turmeric root juice, which is a natural anti-inflammatory, in addition to the odd probiotic shot to bolster his immunity. Take it easy on the greasy shit and snacking – Daniel Craig’s body fat percentage is obviously low.

Daniel Craig Workout – No Time To Die [Unofficial Daily Breakdown]

For those of you looking for something slightly more conventional to do at the Iron Church across the week, the following regimen has been circulating online. Approach as you see fit.

Monday – Full-Body Power Circuit

Perform three sets of 10 reps:

  • Clean & Press
  • Weighted Knee
  • Weighted Stepups
  • Pullups
  • Incline Pushups
  • Tricep Dips

Tuesday – Chest and Back

Perform four sets of 10 reps:

  • Incline Bench Press
  • Pullups
  • Include Pushups
  • Incline Pec Flys

Wednesday – Legs

Perform four sets of 10 reps:

  • Squat
  • Straight-Leg Deadlift
  • Hamstring Curls
  • Weighted Lunges

Thursday – Shoulders and Arms

Perform four sets of 10 reps:

  • Incline Biceps Curls
  • Triceps Dips
  • Lateral Raises
  • Shoulder Press

Friday – Full-Body Power Circuit

Perform three sets of 10 reps:

  • Clean & Press
  • Weighted Knee
  • Weighted Stepups
  • Pullups
  • Incline Pushups
  • Tricep Dips

Saturday – Stretching & Light Cardio

[To your discretion.]

Sunday – Stretching & Light Cardio


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