Daniel Craig James Bond - How To Build A Muscular Body LiKe Bond - Part 3

Frank Sherrill
 


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Here's the 3rd and final installement:

Pullups and Chinups are some of the most effective ways to put on lean muscle mass, as they work not only your arms but also your back and your core. And they are functional.

Pullups

Grasp an overhead bar with palms facing away. From a fully extended position, pull your body up until the bar is at your neck. Drop to the extended hanging position for one rep.

Chinups

Exactly like the pullup, only with palms facing toward you.

Pushups

Start in the resting position with feet close together, palms on the ground shoulder width apart. Push up until your arms are fully extended, then return to the rest position. This is one rep.

Pushups are a military favorite for muscle endurance, because they work.

Crunches

Start lying on your back as you would for a standard situp. Now, raise your legs to about a 45-degree angle. To work your abs, curl your upper body toward your waist, concentrating on keeping your feet from moving and focusing on contracting your ab muscles. Return slowly to the resting position for one rep.

Do these slowly- when done right each rep should be challenging and give your core a real workout.

Highknees Jump Rope

Start standing comfortably balanced on both feet, with the jump rope ready to go behind your feet. Swing the rope over your head and jump high into the air to clear it, concentrating on bringing your knees high. Land and repeat.

Try to get your entire body into each jump and your heart will be racing in no time.

Jump-Ups

Find a table or platform at about waist height, or lower if needed. Stand a few feet back from it. Bend at the knees and leap onto the platform, landing on your feet and jumping back down. This is one rep.

Another amazing way to work your lower body and core while getting your heart racing.

Running

Notice that it says Running, not Jogging. Push yourself at a pace that is manageable, yet challenging. Don't worry if you have to stop every few minutes to walk- push yourself as much as you can and you will see results. Don't cheat yourself. And don't worry about the right way to run. Your body will naturally find the most efficient movements as you grow stronger, so don't micro-manage your running style. Just run.

Sprinting

Run. Fast. As hard as you can. You'll get a rest after the sprint, so don't hold anything back.

The Superset

A Superset is a scarily effective way to combine exercises into one fast-paced workout. Here's how it works: you run through a series of exercises one after another, resting only when one set is complete and then going through the exact same set again. The Superset is a favorite of police and military units around the world, because it works. Fast.

Week One

Monday

Superset:

  • 30x High-knees Jumprope
  • 5x Chin-ups
  • 25x Crunches
  • 5x Pullups
Repeat the superset 3 times, as fast as possible.

Tuesday

Same as Monday's workout. Try to cut down your rest times. Keep your heart racing!

Wednesday

Run 1 mile, or for ten minutes. Stop and walk if you have to, but push yourself!

Right after the run:

Sprint 100 meters, three times.

Thursday

Repeat Monday's superset. Again, try to cut down the times you stop to rest.

Friday

Same as Thursday

Saturday

Repeat Wednesday's running workout.

Sunday

REST!!

Week Two

Monday

Superset:

  • 30x High-knees jumprope
  • 6x Chinups
  • 25x Crunches
  • 6x Pullups
  • 10x Jump-Ups
Repeat superset 3 times.

Tuesday

Repeat Monday's superset.

Wednesday

Run 1 mile or ten minutes.

Sprint 100 meters, 4 times.

Thursday

Repeat this week's superset.

Friday

Repeat the superset

Saturday

Do Wednesday's run again

Sunday

Rest!

Week Three

Monday

Superset:

  • 30x High-knees jumprope
  • 6x Chinups
  • 25x Crunches
  • 6x Pullups
  • 10x Jump-Ups
  • 10x Pushups (try inclined pushups to make these more challenging)
Repeat superset 3 times.

Tuesday

Repeat this week's superset

Wednesday

Run 1 mile. Time yourself today.

Sprint 100 meters 5 times.

Thursday

repeat his week's superset.

Friday

Repeat this week's superset.

Saturday

Same running as Wednesday. Try to beat your time from Wednesday!

Sunday

Rest!

Week Four

Monday

Superset:

  • 40x High-knees jumprope
  • 7x Chinups
  • 25x Crunches
  • 7x Pullups
  • 10x Jump-Ups
  • 10x Pushups (try inclined pushups to make these more challenging)
Repeat superset 3 times.

Tuesday

Do the superset again.

Wednesday

Run 1 mile or ten minutes.

Sprint 100 meters 5 times.

Thursday

Superset.

Friday

Superset.

Saturday

Run again

Sunday

Rest!

After this month of training, your body will be ready for a change. By now you'll understand the principle of the Superset and you can apply it with other variations. Try doing chinups with a weighted backpack. Mix in freestyle swimming sprints if you have access to a pool. Try trail running or beach running.

-

As you can see this is an intense workout but one that if you take it slow and build you will find yourself in GREAT physical shape. Who knows maybe you could be the next James Bond!!

Frank Sherrill is a former U. S. Army Ranger, martial arts expert and the creator of the Bully Xtreme Portable Home Gym which offers up to 600 lbs of resistance and 82 muscle pumping exercises. Frank has written hundreds of articles about Isometric Exercise, Static Contraction and the Bullworker. Learn how to build your body and turbo-charge your metabolism without drugs, using his little know secrets by visiting Bullworker . To receive Frank's free muscle building report and free monthly newsletter, visit http://www.bullyxtreme.net

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