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.
Before you begin with a tough workout like this, take some time to familiarize yourself with the exercises in the workout itself, because this will make it far easier for you when you begin your session. While actors in days gone by strived for maximum size, the target has changed significantly over the last decade or so and you'll notice that this plan is designed with functional fitness and strength in mind rather than purely aesthetic gains.
This circuit style workout is broken down into three different phases, consisting of:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
Stage one is a simple warm up which lasts 10 minutes. You should choose an exercise which prepares you for your chosen exercises in the later stages, such as a rowing machine. Keep the intensity at a moderate level here so as not to peak to early in the session. Once you have completed a 10 minute warm up, it's on to phase two. This stage involves a much more difficult cardiovascular test - high intensity 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.
High intensity interval training is well known for it's explosive and exhausting capabilities, so by the time you reach the final stage you may already be struggling. Take a few minutes to recover before you begin round three, which consists of six exercises in a circuit. Ensure you pick a good variety here, so as to achieve a full body focus:
Full leg raise x 20 reps - ensuring your bum comes off the floor with every rep.
Triceps dips x 20 reps - using a bench.
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
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Dumbbell or barbell squat x 20 reps.
Dumbbell bench press x 20 reps - on a flat bench.
Barbell Clean And Press x 20
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.
Before you begin with a tough workout like this, take some time to familiarize yourself with the exercises in the workout itself, because this will make it far easier for you when you begin your session. While actors in days gone by strived for maximum size, the target has changed significantly over the last decade or so and you'll notice that this plan is designed with functional fitness and strength in mind rather than purely aesthetic gains.
This circuit style workout is broken down into three different phases, consisting of:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
Stage one is a simple warm up which lasts 10 minutes. You should choose an exercise which prepares you for your chosen exercises in the later stages, such as a rowing machine. Keep the intensity at a moderate level here so as not to peak to early in the session. Once you have completed a 10 minute warm up, it's on to phase two. This stage involves a much more difficult cardiovascular test - high intensity 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.
High intensity interval training is well known for it's explosive and exhausting capabilities, so by the time you reach the final stage you may already be struggling. Take a few minutes to recover before you begin round three, which consists of six exercises in a circuit. Ensure you pick a good variety here, so as to achieve a full body focus:
Full leg raise x 20 reps - ensuring your bum comes off the floor with every rep.
Triceps dips x 20 reps - using a bench.
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
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Dumbbell or barbell squat x 20 reps.
Dumbbell bench press x 20 reps - on a flat bench.
Barbell Clean And Press x 20
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:
Today's writer: Russ Howe PTI is a very popular online personal trainer based in England. You can pick up the full brutally intense routine he used for the jason statham workout via his website now.
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