Intelligent Fitness: The Smart Way to Reboot Your Body and Get in Shape (with a foreword by Daniel Craig)

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Using 25 years of experience as a performance coach I’m going to give you the tools that you need to be the best version of yourself. I’m going to teach you my approach and my methodology on all thingsfitness. When Daniel Craig emerged from the sea in his first James Bond film Casino Royale, the actor we knew had been replaced by a lean, muscular killing machine who made the previous 007s look touchingly vulnerable by comparison. The 10-Week Intelligent Fitness Challenge is a time-efficient, easy-to-follow plan that can transform any of us

Hollywood’s top trainer on why any man can have A-list abs

With Simon, I understood that the work and preparation you have to do before starting a shoot is just as important as what happens in front of the camera. Filming a movie is like running a marathon – if you don’t The workout examples in the book are more full body routines. I looked to established trainers to develop more targeted (legs, upper body) workouts like Jeff Cavaliere at AthleanX and then just plugged in the exercises into the 5-2 structure.

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Ironically, I have no interest in training like a movie star or doing some intense 10 week boot camp. So, what’s with the 5 stars, Bill? Read on. The core of Waterson’s approach is to mix short bursts of cardiovascular exercise with resistance training, in a ratio of five strength moves to two minutes of cardio. The method, he says, which is based on his training in the military, is hugely versatile. Jon is not just one of the best fitness trainers I have ever had but also the best educator and motivator to make sure you get the best out of your body." Now, Simon Waterson, the celebrity personal trainer and former marine who built the uber-Bond, has created a fitness programme for the rest of us. The 10-Week Intelligent Fitness Challenge is a time-efficient, easy-to-follow plan that can transform any of us into physical specimens fit to defend the world from evil – and look better on the beach this summer. This ten-week programme is a fantastic example of Simon's thoughtful and effective approach to fitness.' Tom Hiddleston

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I’m always conscious of the risk-to-reward ratio,” he says. “So rather than a massive deadlift (pulling a barbell up from the floor) it might be more beneficial to have a bent-over, single-arm row (one arm on a bench, the other pulling a weight up to the side of the body). Getting a huge weight up and down off the floor is quite a difficult thing to do and quite a difficult thing to teach. It’s a very high-risk exercise.” Waterson offers up his “Holy Grail of fitness programming” as an approach he uses for nearly all his clients. I pay attention when a guy who has been so successful for so long says, "Here's my #1 thing". His 5-2 method intertwines resistance training and cardio for faster-paced workout that focuses on the whole body. I haven't tried it out yet, but soon! Created for those looking to change shape, lose excess body fat or get leaner, there are two potential approaches to this programme – slow and steady or a 21 day body transformation.I said, ‘Don’t show anyone, keep your T-shirt on, let’s not let anyone know how this could work out’. I remember walking on the beach with him on the first day and everyone’s mouths just falling open. He worked incredibly hard for that shot. It changed everyone’s outlook on Daniel playing the character – they knew this guy was properly serious.”