Imagine for a moment you are James Bond and you have to be super fit to do the amazing shit you do. Plus it’s an urgent job this time and you have like 2 weeks to shed some pounds and get stronger. Recently, unlike the old dude that had a kid that he didn’t know about and that was happy spear fishing on a Carribbean island driving a Jeep around, you have been out playing poker in the biggest casino’s in the world while chasing unimaginably beautiful women around dodgy night clubs in Hong Kong – and have the paunch above your belt to prove it. Q can provide you with what you need to get in the best shape you can in 2 weeks because Tomorrow Never Dies and you don’t want to Die Another Day. Sorry. Kind of.

Sadly whatever incredible equipment Q could have dreamed up for you does not materialise and all you have is a rack of dumbbells.

What does Q suggest?

Firstly he doesn’t have you sitting down on a recumbent bike doing dumbbell whatevers while watching tv, mainly because you can’t use a bike and certainly not one with a tv attached to it and secondly because this is just plain silly –

Q knows that the single best thing he can do in a short period of time is tap into your hormones and let them go to work. You can see immediate weight loss and greater strength by doing this.

Q prescribes the following –

Monday

• Dumbbell floor presses, 5-6 reps followed by dumbbell renegade rows, same reps. You want the bells to be heavy enough so that you are struggling to get that 5th/6th rep. 5 sets with at least a 2 minute rest between sets.
• 10 minute EMOM – min 1, as many burpees as possible in 30 seconds and rest 30, min 2, push up supermans for 30 seconds, rest 30 and min 3, go back to burpees and continue for 5 rounds of each. Supermans are demonstrated here, go to 30 secs and do the variation that callenges you most!

Tuesday – run. If you are a regular runner, run 1 km at a faster pace than you would usually run and then rest. However long that takes you to run, rest the same period, so if it takes you 5 minutes 30, rest for 5 minutes 30 and then do it again and do at least 3 rounds. If you can’t run, power walk and if you cannot do this either then you risk facing the wrath of Q!

Wednesday

• Dumbbell front rack lunge walks, 10 reps followed by dumbbell standing woodchops, 5 each side. Same thoughts on the dumbbell selection for these exercises as per Monday. 5 sets of both with at least a 2 minute rest between sets. If you don’t know what a wood chop looks like check out this guy, he goes a bit too fast so slow them down but otherwise, he demonstrates pretty good form.
• EMOM 10 minute (work for 1 minute, rest for 1 minute for 5 rounds). 30 seconds of mountain climbers (as fast as possible) then straight into 30 seconds of squat jumps, rest 1 minute and keep repeating for 4 more rounds. Count your total mountain climbers and squat jumps and maintain your numbers!

Thursday

• Same as the Tuesday run

Friday

• Dumbbell deadlift (2 arms) straight into dumbbell bentover row, down to deadlift and back to row, keep repeating for 5 of each, THIS is a pretty good video explaining the movement with a barbell (you will be using dumbbells because Q told you too, of course!) Do 5 rounds of this with a minimum 2 minutes rest and again with heavy-ish dumbbells.
• EMOM 15 minutes (work for 30 seconds on and off for 3 exercises, 5 rounds). Minute 1 do 30 seconds of dumbbell thrusters, minute 2, 30 seconds of switchunders (go to 1.05 minute and use these side kick throughs he calls them) and minute 3, 30 seconds push up T rotations.

Do this workout, 007, for 2 weeks! BOOM! It’s For Your Eyes Only so no sharing and make sure you get the wole program done, 100%, because it’s No Time to Die.

Enjoy because even if you’re not James Bond this workout will work wonders and thrash The Living Daylights out of you.