The Daniel Craig Workout

When Daniel Craig became the new 007 in 2006 he brought a muscle to the role that hadn't been seen before.

The below workout show be completed for a whole month. Take photos before and after the month and post on the leaderboard. The winner will be the competitor who has most votes (vote for the best physical transformation).

MONDAYS WORKOUT: Power Circuit

Reps: 10 of each exercise
Sets: 3

Clean and Press
Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing, bend your knees again and press the bar above your head. Return the same route, then repeat.

Weighted Knee Raise
Position yourself in a Captain's chair with a dumbbell between your feet. Tense your abs, then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start, and repeat.

Weighted Stepups
Stand holding two dumbbells with your left foot on a bench. Keeping your shoulders back, push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you've finished on your left leg, repeat on with your right.

Pullup
Grab a bar with an underhand grip that's shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat.

Incline Pushup
Get into a pushup position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.


TUESDAYS WORKOUT: Chest and Back

Reps: 10 of each exercise, Sets: 4

Incline Bench Press
Lie on an incline bench raised to 45 degrees. Grab the bar with a shoulder-width grip. Keep your back straight and lift the barbell off the rack. Lower the bar to the middle of your chest, pause then push it up to the start position without locking your arms. Repeat.

Pullup
Grab a bar with an underhand grip that's shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat.

Incline Pushup
Get into a pushup position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Incline Pec Flys
Lie on an incline bench raised to 45 degrees. Grab a dumbbell in each hand and hold them above you. Keeping a slight bend in the elbow, lower them out to your sides as far as you can. Return to the start position and repeat. Maintain the same arc in your elbows when lowering and raising the weights.



WEDNESDAYS WORKOUT: Legs

Reps: 10 of each exercise, Sets: 4

Squat
Set a barbell on your shoulders and stand with your feet hip-width apart. Keeping your back straight and your eyes forward, slowly squat down until your thighs are parallel to the floor, then push back up to the start position. Repeat.

Straight-Leg Deadlift
Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and your body is upright. Keeping your abs tensed and your knees slightly bent, slowly lower the bar to the start position and repeat.

Hamstring Curl
Lie on a hamstring curl machine and push your abs onto the bench so your lower back is flat. Keep your knees slightly bent with your Achilles' tendons on the pads. Bend your knees to curl your feet upwards; tense your hamstrings in the process. Hold for a second, then slowly lower to the start position. Repeat.

Weighted Lunge
Stand with your feet hip-width apart and hold a dumbbell in each hand. Take a giant step with your left foot, bending your left knee until your left thigh is parallel to the floor. Keep your back straight throughout. Reverse the motion, stepping back to the start position. Repeat with your right leg.


THURSDAYS WORKOUT: Shoulders and Arms

Reps: 10 of each exercise, Sets: 4

Incline Biceps Curls
Lie on an incline bench raised to 45 degrees. Hold 2 dumbbells down by your sides, palms facing each other. Curl the dumbbells up to your shoulders, turning your wrists as you do so your palms finish pointing behind you. Return to the start and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

Lateral Raises
Hold two dumbbells in front of your thighs. Bend knees and with bent elbows raise your upper arms out to the side until your elbows are at shoulder height. Slowly lower and repeat.

Shoulder Press
Hold two dumbbells up by your shoulders, palms facing either side of your head, and take a small step forward. Bend your knees slightly, then drive the weights over your head until your arms are straight but not locked. Slowly lower and repeat.


Thursday's Workout

Shoulders and Arms
Reps: 10 of each exercise
Sets: 4

Incline Biceps Curls
Lie on an incline bench raised to 45 degrees. Hold 2 dumbbells down by your sides, palms facing each other. Curl the dumbbells up to your shoulders, turning your wrists as you do so your palms finish pointing behind you. Return to the start and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

Lateral Raises
Hold two dumbbells in front of your thighs. Bend knees and with bent elbows raise your upper arms out to the side until your elbows are at shoulder height. Slowly lower and repeat.

Shoulder Press
Hold two dumbbells up by your shoulders, palms facing either side of your head, and take a small step forward. Bend your knees slightly, then drive the weights over your head until your arms are straight but not locked. Slowly lower and repeat.


FRIDAYS WORKOUT: Power Circuit

Reps: 10 of each exercise, Sets: 3

Clean and Press
Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing, bend your knees again and press the bar above your head. Return the same route, then repeat.

Weighted Knee Raise
Position yourself in a Captain's chair with a dumbbell between your feet. Tense your abs, then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start, and repeat.

Weighted Stepups
Stand holding two dumbbells with your left foot on a bench. Keeping your shoulders back, push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you've finished on your left leg, repeat on with your right.

Pullup
Grab a bar with an underhand grip that's shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat.

Incline Pushup
Get into a pushup position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.


SATURDAYS WORKOUT

Stay away from the weights, but do some stretching and easy cardio, such as a hike, bike ride, or mid-paced run.


SUNDAYS WORKOUT

Just stretching and easy cardio.