Greetings to all of the followers of the Bond Experience from your fitness/fashion model Thomas Newhard. Now that the holidays have came to a close, I’m sure most are now looking forward to the warmer months of spring and summer.
I wrote almost a year ago about my first James Bond workout and how to obtain that lean muscular look just as Daniel Craig managed to do throughout his series of Bond movies. It takes a lot of dedication and effort to do the schedule I had originally wrote up for fellow fans.
In an effort to make it more suitable for the working men and women of the world who cannot live in the gym while having to be at work on an 8 hour day/night or more, I have spent much time coming up with a few different variations.
As many of you know in my high school years, I was athletic and lean but not anywhere near to the muscular physique like Daniel Craig’s James Bond body. With a lot of requests to revise a more doable workout, I have done much experimenting with different workouts and trying new supplements for wonderful fans like you. I feel I have gained more knowledge on how to obtain that body type in less time. Anyone of any age can most certainly give this workout a try.
With each day the workout should be at least an hour to an hour and half. On the days you do cardio, I recommend doing it on a stationary bike with high resistance because this will really build up the thighs more than running does. I do this for 45 minutes to an hour (this does not include the time to lift weights) but I insist if you’re just starting out just try to do at least 20 mins of cardio and keep adding 10 to 15 minutes each day while going up in resistance every 5 minutes.
Ready to sweat? Just click the button below.
Man, even 1 – 1.5 hours seems like so much time, plus adding travel time etc. Yet there is always a price to pay right? I guess that is why the ladies all swooned when Bond walked out of the water in the La Perla “Grigioperla” while their husbands sat on the couch thinking it may be time to get a bigger belt.
Thank you very much for this Thomas.
It is most certainly time well spent. This workout is specifically made to build muscle quickly and once you have reached the goal of the Bond body feel free to adjust the workout to less time but with still doing enough to maintain muscle tone. I am very happy to answer any questions so feel free to leave anymore comments. Antonio you are very welcome!! Best regards to everyone. I look forward to everyone’s growth.
Thank you so much Thomas. I’ve been looking for a new workout program lately now that I have some time, and I’ve decided to give this one a try. It looks really good. I’ll try my best to make it work for me 😉
Hey David, I was wondering if the workout was removed? Keep getting a “404page not found hmmm. page you are looking for is gone” message. Was looking forward to starting a new routine as mine ended yesterday. Thanks!
sorry I meant Thomas, not David
That’s strange it should still up, here’s the full article
Revised Casino Royale Bond Workout
Greetings to all the followers of the Bond experience from your fitness/fashion model Thomas Newhard and now that the holidays have came to a close some, if not everyone is looking forward to the warmer months of spring and summer. I wrote almost a year ago about my first James Bond work out and how to obtain that lean muscular look just as Daniel Craig managed to do throughout his series of Bond movies. It takes a lot of dedication and effort to do the schedule I had originally wrote up for fellow fans. In an effort to make it more suitable for the working man and women of the world who cannot live in the gym while having to be at work on an 8 hour day/night or more, I have spent much time coming up with a few different variations. As many of you know in my high school years I was athletic and lean but not anywhere near to the muscular physique like Daniel Craig’s James Bond body. So with a lot of request to revise a more doable workout which I have done much experimenting with by doing different workouts and trying new supplements for wonderful fans like yourselves. I feel I have gained more knowledge on how to obtain that body type in less time. Anyone of any age can most certainly give this work out a try.
So it goes like this with each day the workout should be at least an hour to an hour and half. On the days you do cardio, I recommend doing it on a stationary bike with high resistance because this will really build up the thighs more than running does. I do this for 45 minutes to an hour (this does not include the time to lift weights) but I insist if you’re just starting out just try to do at least 20mins of cardio and keep adding 10 to 15 minutes each day while going up in resistance every 5 minutes.
4 to 5 sets of 8 to 15 reps per workout. I usually like to start by doing 4 sets of 8 to 10 reps of the exercise and on the 5th set I attempt to go to failure.
Variation Bond workout 1 (this is the more simple workout if you must work 8 hours a day)
Monday: upper body: Chest and Back
Tuesday: upper body: Arms and Shoulders
Wednesday: Lower Body, Cardio
Thursday: Upper Body: Chest and Back
Friday: Upper Body: Arms and Shoulders
Saturday: Lower body, cardio.
Sunday: Rest day.
Variation Bond Workout 2 (This is a much more complex workout and will have to be done as a 2 a day workout on chest, back and leg days. Meaning do the first half of the workout in the morning than do the second half portion in the evening/night time). Do feel free to switch the morning with the evening/night workout if that makes you more comfortable.
Monday: Morning workout: Chest and back. Evening/night workout cardio and legs
Tuesdays: Arms and Shoulders
Wednesday: Morning workout: Chest and back. Evening/night workout cardio and legs
Thursday: Arms and Shoulders
Friday: Morning workout: Chest and back. Evening/night workout cardio and legs
Saturday: Arms and Shoulders
The Exercises
Chest:
Bench press
Inclined bench press
Butterfly with dumbbells on a flat bench
Fly machine
Cable Fly
Pushups, wide and diamond style
Back
Bent over rows
T bar row
Bent over two dumbbell row
Lying cambered barbell row
DO NOT SKIP LEG DAY!! IF YOU INTEND TO WEAR THOSE La Perla “Grigioperla” blue swimming trunks from Casino Royale or the Orlebar Brown Setter Sky from Skyfall one must have nicely toned legs, not chicken legs. Otherwise I don’t see anyone wearing those short shorts with confidence.
Legs:
Thighs:
Cycling bike for thighs and warm up
Front Squat
Leg curls
Laying Down leg curls
Calf:
Standing calf raises
Dumbbell calf raises
Arms:
Bicep
Barbell curl
Concentration Curl
Cable rope curl
Forearms
Wrist curls with a barbell
Hammer curls
Reverse barbell curls
Triceps
Skull crushers
Overhead cable press down
Shoulders:
Warm up, kettle bell shoulder press while squatting to the floor
Military press
Standing rows
Dumbbell lateral, also front raises
Abs: These could be done every day if you wish but I prefer to switch it up to every other day.
Crunch
Machine Crunch
Rope crunch pull downs
Supplements:
Protein: Extreme Wheybolic protein from GNC or anyway other whey protein of course be sure to get additional amino acids as well.
Creatine:
189 from GNC
M5 from Cellucor
Pre workout:
Cellucor C4 if bulking or Cellucor NO extreme for leaning
Nitric Oxide: NO2 red has always been a favorite of mine but I recommend switching up pre workout and nitric oxide after 2 months of use due to the body building up tolerance to it
I am a big believer in cellucor and GNC products because their products have worked very well for me. I would also recommend a testosterone booster such as P6 extreme for the older fellows out there.
Would you like another Martini Mr. Bond?
The quick and simple answer should be no, but what’s the luxury of the Bond experience without a few Vodka Martinis. It is a tremendous idea to stay away from alcohol while trying to build muscle period and I highly recommend this approach. To have a drink on occasion or for special reasons is alright but to have more than a few means a terrible workout will be waiting for you the next day when you get up in the morning. But if you cannot resist the urge to have a drink with a beautiful woman, go for it but have a cup of water or 2 after each alcoholic drink. Even better just don’t drink to excess. If you over indulge from the activities of the night before be prepared to drink 2 gallons of water and sit yourself in the sauna to rid yourself of those toxins.
So you want the body of James Bond but how does one dress to impress as he does?
Over the last 6 years I have traveled much of the world and on my way I have learned from different haberdasher on how to dress just as well as James Bond does in different climates. For many of us who have the body already and for those who will in the future, it would be really easy to dress with loose, relaxing clothing just as Pierce Brosnan did in the 90’s and early 2000’s. This would be the easy way out but as over the years just as Bond has changed so has his fashion sense and body. We are now in the fashion sense stage of having a tight fitting lean look with the clothing material just lying above the surface of your skin showing all the curves of the male body leaving little room for the imagination. This could be a blessing for fit people because they can show the curvature of their lean muscles. The problem of course is not being tailored properly with such a muscular frame making it difficult to move with tight fitting clothing. I will write up on how to be properly tailored and ways of having it done for cheap instead of having to travel to the very famous and wonderful Tom Ford in New York City which has excellent service but it can get a bit pricey for those on a pension. So look forward to that coming soon.
Best Regards and as always keep it classy.
Fitness/Fashion Model,
Thomas Newhard
Special thanks to:
Lifetime Fitness, Pickerington,Oh
Kinisi Athletik
Photographer: Kevin Calen
Cellucor
Pictures Copyrighted to:
Photographer: Kevin Calen
Model: Thomas Newhard