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: Cardio warm up.
Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.
Stage 3: Full body resistance circuit.
The first phase requires a ten minute warm-up to be performed on any piece of cardiovascular equipment in your gym. Given the nature of the upcoming exercises, it would be wise to turn your attention away from machines which focus on one part of the body and instead choose something which will get your full body warmed up sufficiently, such as a rowing machine. Stage two moves on to a 15 minute interval session.
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:
Full leg raise x 20 reps - ensuring your bum comes off the floor with every rep.
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5
Climb x 5 reps - climb a 20 foot rope 5 times, beating your time on each rep if possible.
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15
Romanian deadlift x 20 reps - ensure correct 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
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.
While the Jason Statham workout certainly offers the ability to tone you up and build lean muscle, it's primary skill is it's ability to improve your strength and physical performance. Each exercise should be performed with intensity and force, maintaining an explosive but strict form.
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: Cardio warm up.
Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.
Stage 3: Full body resistance circuit.
The first phase requires a ten minute warm-up to be performed on any piece of cardiovascular equipment in your gym. Given the nature of the upcoming exercises, it would be wise to turn your attention away from machines which focus on one part of the body and instead choose something which will get your full body warmed up sufficiently, such as a rowing machine. Stage two moves on to a 15 minute interval session.
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:
Full leg raise x 20 reps - ensuring your bum comes off the floor with every rep.
Triceps dips x 20 reps - using a bench.
Weighted rope pull x 5
Climb x 5 reps - climb a 20 foot rope 5 times, beating your time on each rep if possible.
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15
Romanian deadlift x 20 reps - ensure correct 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
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.
While the Jason Statham workout certainly offers the ability to tone you up and build lean muscle, it's primary skill is it's ability to improve your strength and physical performance. Each exercise should be performed with intensity and force, maintaining an explosive but strict form.
About the Author:
Next step: Russ Howe PTI is a hugely 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.
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How To Obtain The Lean Physique Of Actor Jason Statham Updated at :
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Monday, October 28, 2013
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