If you've ever attempted to track down the gym routine of your favorite movie star you will have already noticed how hard your chosen stars train for the physiques you see on the silver screen. When it comes to action movies, however, things generally go to a whole new level. In particular, the Jason Statham workout is among the most brutal around.
It achieves it's status of being so different to 'the norm' by tearing up the old rule book calling for three sets of ten. Most of the exercises included are done for twenty or more repetitions and they are full body, strength based moves which are designed to condition rather than sculpt.
Borrowing from techniques which are not practised in most public gyms, you'll encounter exercises which are usually found in hardcore strength gyms and crossfit conventions, such as the power clean and rope climb. The emphasis is clearly on building muscle which is not only nice to look at but also functional and strong.
As a circuit, the workout itself consists of three very different stages which combine to form one 60-90 minute gym session, including:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
Phase one is used as a warm-up phase to prepare your muscles for the both the HIIT session and the body weight circuit which lie immediately after it. With that fact in mind, be sure to choose a piece of cardiovascular kit which will allow you to warm up your entire body. A rowing machine or versaclimber would be an ideal choice. The second phases switches the approach from regular, steady state exercise to interval training.
Those familiar with HIIT will know the high/low protocol already, but those who have never tried it before might want to practice it first to gage what kind of levels they are capable of. A bike or an elliptical trainer are good choices for this phase as they allow for quick transitions. You do not want to choose a piece of gym equipment which takes a long time to transition between an easy and hard gear, for example a treadmill. Perform 15 minutes of HIIT with a '30 seconds high, two minutes moderate' protocol.
The third phase focuses on a combo of body weight exercises, power lifting techniques and crossfit moves which are rarely practised in popular health clubs and gyms. For that reason, take a few moments to iron out any kinks to your technique before you do the full workout. Pick 6 exercises from the list below to form a full body workout:
Reverse crunch x 20 reps - tilt the pelvis at the top of each rep to hit the lower abdomen.
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5
Rope climb x 5
Skipping with high knees x 30 seconds
Wide-grip pull-ups x 15
Deadlift x 20
Front squat x 20 reps - using a barbell.
Barbell Bench Press x 20
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20
The circuit is formed by choosing six exercises from the list above or entering your own preferred choices into the slots. Perform all six moves without any rest, before taking a 5 minute break at the end of a full round. Try to perform around 6 circuits in total, this should give you an overall workout time of between 60-90 minutes.
The Jason Statham workout principle is simple yet brutally effective: keep it simple and keep it high intensity. This ensures that you not only look muscular but you are actually strong, too. Furthermore, the focus on intensity will ensure maximum fat loss.
It achieves it's status of being so different to 'the norm' by tearing up the old rule book calling for three sets of ten. Most of the exercises included are done for twenty or more repetitions and they are full body, strength based moves which are designed to condition rather than sculpt.
Borrowing from techniques which are not practised in most public gyms, you'll encounter exercises which are usually found in hardcore strength gyms and crossfit conventions, such as the power clean and rope climb. The emphasis is clearly on building muscle which is not only nice to look at but also functional and strong.
As a circuit, the workout itself consists of three very different stages which combine to form one 60-90 minute gym session, including:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
Phase one is used as a warm-up phase to prepare your muscles for the both the HIIT session and the body weight circuit which lie immediately after it. With that fact in mind, be sure to choose a piece of cardiovascular kit which will allow you to warm up your entire body. A rowing machine or versaclimber would be an ideal choice. The second phases switches the approach from regular, steady state exercise to interval training.
Those familiar with HIIT will know the high/low protocol already, but those who have never tried it before might want to practice it first to gage what kind of levels they are capable of. A bike or an elliptical trainer are good choices for this phase as they allow for quick transitions. You do not want to choose a piece of gym equipment which takes a long time to transition between an easy and hard gear, for example a treadmill. Perform 15 minutes of HIIT with a '30 seconds high, two minutes moderate' protocol.
The third phase focuses on a combo of body weight exercises, power lifting techniques and crossfit moves which are rarely practised in popular health clubs and gyms. For that reason, take a few moments to iron out any kinks to your technique before you do the full workout. Pick 6 exercises from the list below to form a full body workout:
Reverse crunch x 20 reps - tilt the pelvis at the top of each rep to hit the lower abdomen.
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5
Rope climb x 5
Skipping with high knees x 30 seconds
Wide-grip pull-ups x 15
Deadlift x 20
Front squat x 20 reps - using a barbell.
Barbell Bench Press x 20
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20
The circuit is formed by choosing six exercises from the list above or entering your own preferred choices into the slots. Perform all six moves without any rest, before taking a 5 minute break at the end of a full round. Try to perform around 6 circuits in total, this should give you an overall workout time of between 60-90 minutes.
The Jason Statham workout principle is simple yet brutally effective: keep it simple and keep it high intensity. This ensures that you not only look muscular but you are actually strong, too. Furthermore, the focus on intensity will ensure maximum fat loss.
About the Author:
Our writer today: Russ Howe PTI is a very popular online personal trainer based in England. You can learn the full brutally intense routine he used for the jason statham workout via his blog today.
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