Attention, James Bond fans: here’s some news that will leave you shaken and stirred, because not only have we received confirmation that another Bond movie is on its way sometime in the near future, but actor Daniel Craig will be returning to play 007, at least one more time.
We haven’t seen Craig’s Bond character since 2015 in Spectre. Since then, 007 fans everywhere have been speculating whether or not the celebrated star would be returning to play Bond.
But Craig put all of those rumours to rest last night on The Late Show, when Stephen Colbert asked Craig the question that’s been on everyone’s mind for years: Will he ever return to play 007 again? An unwavering “yes” was Craig’s immediate response.
In celebration of this news, we give you two workouts from strength and conditioning coach Simon Waterson that Craig used to whip himself into shape for Casino Royale.
Your beach body begins here…
Craig would typically start his training week with this short, sharp, full-body circuit.
Do 3 circuits of 10 reps of each exercise, resting 90 seconds between each set.
1. Clean and press
Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat, catching the bar in front of your shoulders. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop the bar back to the floor while maintaining a straight back.
2. Hanging twisting knee raise
Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs across your body to the left until your thighs are perpendicular to your torso. Pause, then lower. Repeat for the right side. That’s one rep.
3. Step-up with barbell
Stand with a barbell balanced on your shoulders behind your neck. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your right foot, concentrating on flexing your hip and the knee of your left leg. Repeat all your reps on one side, then swap legs.
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Shoulders and Arms Workout
Do 4 sets of 10 reps for each move, resting 90 seconds between sets.
1. Incline biceps curls
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.
3. Lateral raise
Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.
4. Seated dumbbell shoulder press
Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
A version of this story originally appeared on MensHealth.com