Following celebrity workout plans is a growing trend in gym users around the world. One of the most popular choices these days, particularly among men looking to achieve an action hero physique, is the Jason Statham workout routine.
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.
Exercises included in the session may be unfamiliar, as it borrows from various different styles including power lifting and crossfit, meaning gym regulars are often replaced with new and difficult variations to incorporate more explosive speed or power into the move. Functional fitness is certainly a key ingredient, with a large importance placed upon your core strength.
The workout is performed as a circuit, with three stages. They are:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: Full body resistance circuit.
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.
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:
Reverse crunch x 20 reps - tilt the pelvis at the top of each rep to hit the lower abdomen.
Bench dips x 20 reps.
Rope pull x 5 reps - attach a weight to a rope and pull it towards you from 25 feet away.
Rope climb x 5
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15 reps
Deadlift x 20
Dumbbell or barbell squat x 20 reps.
Dumbbell bench press x 20 reps - on a flat bench.
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20
You form your own individual circuit either by choosing six of the moves above or inserting your own into any of the six available slots. As long as the focus is on a full body workout, the exercises can be changed as much as you like. Push through all six exercises before taking a 3-4 minute rest period and then going through it again. Aim to get through about 5 rounds in total.
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.
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.
Exercises included in the session may be unfamiliar, as it borrows from various different styles including power lifting and crossfit, meaning gym regulars are often replaced with new and difficult variations to incorporate more explosive speed or power into the move. Functional fitness is certainly a key ingredient, with a large importance placed upon your core strength.
The workout is performed as a circuit, with three stages. They are:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: Full body resistance circuit.
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.
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:
Reverse crunch x 20 reps - tilt the pelvis at the top of each rep to hit the lower abdomen.
Bench dips x 20 reps.
Rope pull x 5 reps - attach a weight to a rope and pull it towards you from 25 feet away.
Rope climb x 5
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15 reps
Deadlift x 20
Dumbbell or barbell squat x 20 reps.
Dumbbell bench press x 20 reps - on a flat bench.
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20
You form your own individual circuit either by choosing six of the moves above or inserting your own into any of the six available slots. As long as the focus is on a full body workout, the exercises can be changed as much as you like. Push through all six exercises before taking a 3-4 minute rest period and then going through it again. Aim to get through about 5 rounds in total.
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:
Further help: Russ Howe PTI is a very successful online personal trainer from the UK. You can pick up the full brutally intense routine he used for the jason statham workout via his website now.
No comments :
Post a Comment