Even with Jurassic Park coming out of extinction, Star Wars returning to the galaxy, and The Hunger Games wrapping up, it’s easy to make a case for Spectre as the cinematic event of the year. The 24th James Bond film, due out in theatres this November, is expected to do as its predecessors did and obliterate the box office. Starring Daniel Craig, Christoph Waltz, Léa Seydoux, and Monica Belluci, the newest 007 flick will take moviegoers on a global thrill ride that pits secret agent against secret crime organization.
The nice thing about (most) Bond movies is you don’t need backstory. In other words, you can hop into Spectre without having seen the other 23 films and still have an enjoyable movie-watching experience. These films are often timeless action classics, thanks to their willingness to stick to a successful recipe proven to work time and time again: one heaping spoonful of badassery, a dash of chivalry, a blend of engaging characters, and one fiery Bond girl. These femme fatales are arguably the most important ingredient in this award-winning formula. From Halle Berry’s Jinx Johnson to Rosamund Pike’s Miranda Frost, these characters always play pivotal roles in Bond’s missions.
While there’s no set criteria for what type of characters Bond girls must be — they’re enemies as often as they’re allies — they all share one thing in common: they’re in tip-top shape with jaw-dropping bodies to prove it. That’s why, to celebrate Spectre’s release, we’re breaking down the best way to get a Bond girl body.
By definition, femme fatales are women who use seduction to lure men into dangerous or compromising situations. For most Bond girls, however, seduction is but one tool in their dangerous arsenal — they often also wield the perfect combination of skills, smarts, and strength, relying heavily on their physique and athleticism to tango with the series’ secret agents and super villains.
Sarah Teeter, fitness model, brand manager, and online personal trainer, crafted this killer workout on that very premise, saying that Bond girls must be “agile, strong, and coordinated, but still ladylike at the end of the day.” And with a deadly combination of jumps, kicks, twists, and slams, this workout will help you become exactly that.
Complete the following workout as a circuit (exercises 1 through 7 performed consecutively) and then rest for two minutes. Repeat three to six times, depending on your fitness level, and wrap things up with the finisher. You should warm up a bit before hopping into this — Teeter recommends jogging for 30 seconds, sprinting for 30 seconds, and repeating the sequence five times.
1. Squat With Side Kick
Targets: Obliques, hamstrings, quadriceps
Start standing upright with your feet shoulder-width apart. Perform a squat and, upon rising, do a lateral kick with your right leg. Return to the squat position and repeat. Complete 10 right-side kicks consecutively before switching to your left.
Tip: Tighten your core so that your back remains straight, which will also help you feel it in your glutes.
2. Squat Jump
Targets: Quadriceps, calves, glutes
Again starting with your feet shoulder-width apart, squat down and, pushing through your heels, explosively extend your hips and knees to jump out of the squat, landing as delicately as possible back in the next rep. Repeat.
Tip: Make sure you leave the ground through the soles of your feet, not just your toes.
3. Step-Up to High Kick with Reverse Lunge
Targets: Lower back, quadriceps, glutes
Stand in front of a plyo box holding a medicine ball at your chest. Step up onto the box with your right foot and kick your left leg up in front of you. In the same motion, step off the box and onto the floor with your left foot, bringing your right foot down off the box into a reverse lunge. Do 10 reps, then switch legs.
Tip: To make sure you’re lunging properly, ensure your front knee never extends past your front toes.
4. High Plank with Kick
Assume a high plank position, propping your body up with the palms of your hands and the balls of your feet. Bring one knee in tight to your chest, hold for a second, then aggressively kick it out to the back. Return to a plank and repeat on the other leg. Continue alternating for the prescribed duration.
Tip: Activate everything. From your core to your glutes to your quads and beyond, keep your body as tight as possible for maximum results.
5. Double Box Jump
Targets: Hamstrings, calves, glutes
Set up two different-sized plyo boxes so that the shorter one is in front of the taller one with a few feet of space in between. Stand with the short one in front of you and jump up onto it. Upon landing, jump down to the floor in front of you and immediately jump up onto the taller box. Jump down again. Walk around to the start and repeat.
Tip: If you’re ready to take it to the next level, add a third box at the end that requires an even higher jump.
6. Walking Lunge with Torso Twist
Targets: Abdominals, lower back, quadriceps, glutes
Start by standing upright, holding a medicine ball at chest height. Lunge forward with your right foot, twist through your waist to move the ball to the right side, then come back to the centre. Step forward and lunge with your left foot, hold the lunge, and twist to the left. Continue alternating.
Tip: Beginners should keep the ball in tight to their body. Those with more experience should extend their arms straight out.
7. Medicine Ball Slam
Stand holding a medicine ball, feet hip-width apart. Draw your navel in, extend your hands up over your head, and, using the strength of your core muscles, slam the medicine ball down to the ground in front of you. Repeat.
Tip: To maintain a good speed, try to catch the ball on the bounce and rise into your next repetition.
The Finisher: Battle Rope Wave
Do this after you’ve completed all of your circuits. Simply hold one end of the rope in each hand and explosively alternate raising your arms so the rope makes a wave-like motion. You’re emptying the tank here — go all out for 20 seconds, rest for 40 seconds, and repeat six times.
Tip: No access to battle ropes? Simulate the motion with light dumbbells.