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Daniel Craig attends the "Bond 25" Film Launch at Ian Fleming's Home "GoldenEye", on April 25, 2019 in Montego Bay, Jamaica.

When you think of James Bond, you thing sexy, British and tough — and Daniel Craig’s rugged physique for the long-running spy series. That iconic physique comes courtesy of his fitness coach Simon Waterson.

Waterson helped Craig, 53, to build up his body for the insane stunt sequences and fight scenes that 007’s international espionage exposes him to. Men’s Health met up with Waterson at the 007 stage at Pinewood Studios in the UK to run through a 007-inspired workout.

Waterson based the session on the principles he used to train Craig for his 15-year run of Bond films, from 2006’s Casino Royale to the recently released No Time to Die.

“One of the fundamental things I try to teach Daniel: that it’s all about explosive movement,” Waterson says. “Getting down, getting up off the floor as quickly and as efficiently as possible.”

Below is Waterson’s circuit-style workout designed to do just that. Since you’ll need some equipment to perform every exercise, try this 007-inspired workout in a fully stocked gym (watch the video at Men’s Health ).

Agility and Cardio Circuit:

Perform for a total of 3 rounds. Rest for 30 seconds between each round.

Slider Mountain Climbers – 30 seconds

Cone Shuffles – 30 seconds

BOSU Reverse Lunge to High Knee – 10 reps per leg

Dumbbell Clean and Press – 8 reps

Box Jump

Battle Rope Waves – 30 seconds

Strength Superset:

Perform 3 rounds. Rest 30 seconds between each round.

Low Cable Fly – 25 reps

Rear Delt Flys – 25 reps

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