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.
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.
This circuit style workout is broken down into three different phases, consisting of:
Stage 1: Cardio warm up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
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.
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.
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.
Climb x 5 reps - climb a 20 foot rope 5 times, beating your time on each rep if possible.
Skipping with high knees x 30 seconds
Wide-grip pull-ups x 15 reps
Romanian deadlift x 20 reps - ensure correct form.
Front squat x 20 reps - using a barbell.
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
Barbell Clean And Press x 20
Kettlebell Swing x 20
Each workout should be different, that is where the effectiveness of this workout comes from. Pick moves from the list above or create your own list. As long as the focus is on full body moves it doesn't really matter. After pushing through the 6 exercises one after the other with minimal rest, take a 5 minute break before returning for round two. Try to achieve 5 rounds overall in this stage.
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.
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.
This circuit style workout is broken down into three different phases, consisting of:
Stage 1: Cardio warm up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
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.
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.
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.
Climb x 5 reps - climb a 20 foot rope 5 times, beating your time on each rep if possible.
Skipping with high knees x 30 seconds
Wide-grip pull-ups x 15 reps
Romanian deadlift x 20 reps - ensure correct form.
Front squat x 20 reps - using a barbell.
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
Barbell Clean And Press x 20
Kettlebell Swing x 20
Each workout should be different, that is where the effectiveness of this workout comes from. Pick moves from the list above or create your own list. As long as the focus is on full body moves it doesn't really matter. After pushing through the 6 exercises one after the other with minimal rest, take a 5 minute break before returning for round two. Try to achieve 5 rounds overall in this stage.
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:
More tips: 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 website now.
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