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.
This particular workout routine is not your standard 3 x 12 workout by any means. In fact, it is one of the most unusual plans in Hollywood today, incorporating tons of variety and obscure exercises which most people have never performed before.
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.
The workout is performed as a circuit, with three stages. They are:
Stage 1: 10 minute warm-up on any piece of cardiovascular equipment.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
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:
Hanging Leg raise x 20
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.
Rope climb x 5 reps - climb a rope 5 times.
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Front squat x 20 reps - using a barbell.
Dumbbell bench press x 20 reps - on a flat bench.
Barbell Clean And Press x 20
Dumbbell Swing x 20 reps - use a dumbbell as an alternative to kettlebells, giving a new twist to a popular old exercise.
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.
This particular workout routine is not your standard 3 x 12 workout by any means. In fact, it is one of the most unusual plans in Hollywood today, incorporating tons of variety and obscure exercises which most people have never performed before.
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.
The workout is performed as a circuit, with three stages. They are:
Stage 1: 10 minute warm-up on any piece of cardiovascular equipment.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
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:
Hanging Leg raise x 20
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.
Rope climb x 5 reps - climb a rope 5 times.
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Front squat x 20 reps - using a barbell.
Dumbbell bench press x 20 reps - on a flat bench.
Barbell Clean And Press x 20
Dumbbell Swing x 20 reps - use a dumbbell as an alternative to kettlebells, giving a new twist to a popular old exercise.
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:
Our writer today: Russ Howe PTI is a very successful online personal trainer from the UK. You can learn the full body training routine he used for the jason statham workout via his website now.
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