'I Tried The 4-Move Home Workout In Daniel Craig's 007 Training Plan'

This session is based on the workouts that PT Simon Waterson used to prep Daniel Craig for his last outing as James Bond. They were based around two supersets, fusing core work and sprints. First, I paired 20 reps of mountain-climber press-ups with 60 seconds of high knees. After three rounds, I moved on to 20 plank-to-pikes with 60 seconds of sprints up my 15m garden, walking back briskly before going again.

My workouts were capped at 20 minutes, three days a week, but I was burst each time and didn’t stop sweating until long after my shower. The HIIT format works by allowing your heart rate to stabilise after each all-out effort, which is where the plank pikes come in handy. Time really slows down when you’re in a plank, so it made the rest before my next sprint seem never-ending.

Sprint Tip

Pump your arms: Because of the way your arms counter your legs, the more you pump, the more your legs will power you forward. Do your best Bond (or Tom Cruise) impression as you sprint.

Plank Tip

Tense your glutes: The muscles of your backside are big. Tense them and they’ll take the pressure off your lower back and make holding up your hips through the sets of plank pikes easier.