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 warm-up on any piece of cardiovascular equipment.
Stage 2: High intensity interval training.
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.
The basis of HIIT is to keep switching between a moderate intensity and a very high intensity for a short burst of time. Phase two lasts for 15 minutes using this protocol and ideally you should wait until you are fully recovered from your last burst before you attempt the next burst. That makes the moderate intensity period different for everybody, but try to aim for 2 minutes and a 30 second burst.
By the time you reach stage three you should already be feeling the effects of this workout. Phase three consists of a circuit involving body weight exercises, compound lifts and functional strength moves. You can fill this circuit with any exercises you choose, so long as you are careful to ensure it offers you a full body workout and doesn't stick to one particular muscle group. However, if you want to workout exactly like your favorite action hero then these exercises would be the group to choose from:
Hanging Leg raise x 20
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5
Rope climb x 5
Skipping x 30 seconds - high knee version.
Wide-grip pull-ups x 15
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Barbell Squat x 20
Barbell Bench Press x 20
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
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.
As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.
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 warm-up on any piece of cardiovascular equipment.
Stage 2: High intensity interval training.
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.
The basis of HIIT is to keep switching between a moderate intensity and a very high intensity for a short burst of time. Phase two lasts for 15 minutes using this protocol and ideally you should wait until you are fully recovered from your last burst before you attempt the next burst. That makes the moderate intensity period different for everybody, but try to aim for 2 minutes and a 30 second burst.
By the time you reach stage three you should already be feeling the effects of this workout. Phase three consists of a circuit involving body weight exercises, compound lifts and functional strength moves. You can fill this circuit with any exercises you choose, so long as you are careful to ensure it offers you a full body workout and doesn't stick to one particular muscle group. However, if you want to workout exactly like your favorite action hero then these exercises would be the group to choose from:
Hanging Leg raise x 20
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5
Rope climb x 5
Skipping x 30 seconds - high knee version.
Wide-grip pull-ups x 15
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Barbell Squat x 20
Barbell Bench Press x 20
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
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.
As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.
About the Author:
About the author: Russ Howe PTI is a very successful online personal trainer from the UK. You can learn the full brutally intense routine he used for the jason statham workout via his blog today.
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