The Ebony Bond Workout inspired by Gloria Hendry

Below is a breakdown of the “Ebony Bond Workout” inspired by Gloria Hendry, well-known for her role in the James Bond film “Live and Let Die.” This AMRAP (As Many Rounds As Possible) workout combines elements of striking drills, kicking drills, and strength work that not only pay homage to Gloria Hendry’s on-screen fighting chops but also serve to develop total-body strength, aerobic capacity, and agility.

Overview of the Workout

Format: 20-Minute AMRAP

Complete as many rounds as you can of:

  1. 50 Dumbbell Jab/Cross

  2. 100 Front Kicks (each side)

  3. 10 Walk-Out Push-Ups

  4. 50 Side Kicks (each side)

  5. 50 Lunges

1. Dumbbell Jab/Cross (50 total punches)

How To Perform

  1. Stand with feet shoulder-width apart and a slight bend in the knees, holding a light dumbbell (1–5 lbs is typical) in each hand.

  2. Bring your fists up to your guard position at around chin height.

  3. Execute a jab with the lead hand (extend the arm straight out in front).

  4. Return to guard, then follow with a cross from the back hand (rotate the body slightly, pivoting on the back foot for power).

  5. Continue alternating jab → cross for the indicated number of reps.

Muscles Targeted

  • Shoulders (deltoids): Stabilizing and driving the arms forward.

  • Chest (pectorals): Engaged to help generate forward punching power.

  • Arms (biceps/triceps): Triceps extend the arms; biceps help stabilize the elbow.

  • Core (abdominals, obliques): Engaged to rotate and stabilize your trunk as you deliver each punch.

Ties to Gloria Hendry

Gloria Hendry’s roles, especially in a James Bond film, often featured action sequences with striking and self-defense elements. Adding dumbbells to boxing drills simulates the resistance fighters face when throwing real punches, helping develop speed, strength, and stamina—characteristics essential for on-screen combat scenes.

2. Front Kicks (100 each side)

How To Perform

  1. Stand tall, feet under hips, and guard your fists at chin level or on your hips for balance.

  2. Shift your weight to one leg and lift the opposite knee toward your chest.

  3. Extend the foot straight forward in a kicking motion, hinging at the knee.

  4. Bring the leg back to starting position with control, then repeat.

You can either alternate kicks (left, right, left, right) or complete the prescribed reps on one side before switching.

Muscles Targeted

  • Hip Flexors (iliopsoas): Raise the knee to begin the kick.

  • Quadriceps: Extend the leg for the kick.

  • Core (abdominals): Stabilize the trunk and maintain balance.

  • Glutes: Provide power and stability during the kick and support the standing leg.

Ties to Gloria Hendry

Though movie combat scenes are carefully choreographed, real core strength, balance, and leg power are still crucial to make kicks look convincing and strong. Front kicks build a martial arts foundation, reflecting the dynamic style needed for high-action roles in film.

3. Walk-Out Push-Ups (10 reps)

How To Perform

  1. Begin standing with feet hip-width apart.

  2. Hinge forward at the hips and place your hands on the floor in front of your feet.

  3. “Walk” your hands forward until your body is in a plank position.

  4. Perform one push-up, lowering your chest to just above the floor, then pressing back up.

  5. Walk your hands back to your feet and stand up to complete one full repetition.

Muscles Targeted

  • Chest (pectorals) & Shoulders (deltoids): Main drivers for the push-up portion.

  • Triceps: Extend the elbows during each push-up.

  • Core & Back (abdominals, erector spinae): Stabilize the body while in plank.

  • Hamstrings & Glutes: Activated when hinging forward and returning to stand.

Ties to Gloria Hendry

Strength and body control are important for performing stunts, especially those that involve dynamic transitions between standing and floor-based moves. In the Bond universe, physical prowess often includes quickly shifting from standing to a prone position (and vice versa). Walk-Out Push-Ups build these transitional skills and overall upper body strength.

4. Side Kicks (50 each side)

How To Perform

  1. Stand with feet shoulder-width apart, hands in guard or on your hips.

  2. Turn your supporting foot slightly outward to help with hip rotation.

  3. Lift the kicking leg, bringing the knee up and across the body slightly.

  4. Extend your leg out to the side (to hip height or higher if flexibility allows) in a controlled kick, aiming to keep the foot flexed (toes pulled back).

  5. Return the leg to the starting position, maintaining balance and core engagement.

You can alternate legs or complete all reps on one side before switching.

Muscles Targeted

  • Gluteus Medius & Minimus (outer glutes): Primary drivers of lateral movement.

  • Core & Obliques: Stabilize the torso, prevent wobbling.

  • Hip Flexors & Adductors/Abductors: Engage to lift, rotate, and control leg movement.

Ties to Gloria Hendry

From cinematic spin kicks to self-defense techniques, side kicks are visually striking and require strong hip rotation and balance. They emulate some of the martial arts flair often seen in action-oriented roles associated with spy films.

5. Lunges (50 total)

How To Perform

  1. Begin standing with feet together.

  2. Step one foot forward and lower your body until both knees form roughly 90-degree angles.

  3. Keep your torso upright, with your front knee tracking above or behind the toes.

  4. Push back through the front foot to return to standing, then alternate legs.

(Or perform all reps on one side, then switch, depending on preference.)

Muscles Targeted

  • Quadriceps & Hamstrings: Power the up and down portion of the lunge.

  • Glutes: Contract to help push back up to standing.

  • Core & Lower Back: Stabilize the spine and maintain balance.

Ties to Gloria Hendry

Lunges help build lower-body strength, endurance, and agility—all essential for running, jumping, and the quick changes in direction that stunt performers and action-focused actors must do.

Bringing It All Together

  1. Full-Body Focus: The combination of strikes (jab/cross), kicks (front/side), push-ups, and lunges incorporates every major muscle group.

  2. Cardiovascular Endurance: AMRAP format and relatively high reps ensure a sustained effort, improving aerobic capacity.

  3. Functional Movement & Balance: Kicking and lunging develop core stability, single-leg control, and agility—vital for dynamic scenes that involve bursts of movement, changes in direction, and fight choreography.

  4. Martial Arts Inspiration: Gloria Hendry’s on-screen roles involved confident displays of combat skills. This workout’s striking and kicking components reflect that high-energy action.

Workout Tips and Safety

  • Warm Up: Spend 3–5 minutes performing dynamic movements such as arm circles, leg swings, and easy squats or lunges before starting the AMRAP.

  • Choose Appropriate Dumbbell Weight: Use lighter weights for the jab/cross to maintain speed and proper form; form matters more than heaviness here.

  • Kick Height: Prioritize proper technique and balance over a high kick. It’s more beneficial to kick lower with strong form than to swing your leg too high with poor control.

  • Breathing: Exhale during exertion (the push phase of each move), and inhale as you reset.

  • Modifications:

    • Perform push-ups on the knees if needed.

    • Shorten the range of motion for lunges if necessary to protect the knees.

  • Cool Down: After the workout, lightly stretch the muscles used (shoulders, arms, hips, quads, hamstrings) to aid recovery.

Conclusion

This “Ebony Bond Workout,” inspired by Gloria Hendry’s Bond-girl action roles, merges combat-style training with functional strength and conditioning. By focusing on fundamental movements—punches, kicks, push-ups, and lunges—you’ll build lean muscle, improve core stability, and increase cardiovascular endurance. Embrace the spirit of a cinematic action star as you power through each round, ensuring that you maintain proper form and technique throughout.

Back to blog

Leave a comment