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While most movie star physiques are built purely with the actor's appearance on the big screen in mind, the Jason Statham workout offers a very different take. It is based upon creating a body which not only looks strong, but actually is strong.
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: 10 minute cardiovascular warm-up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
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.
Of course, HIIT is based upon the theory of switching from a moderate level of intensity to a very high level rather than just keeping the workout at the same pace. It has been proven to increase fat burning by nine times compared to regular cardiovascular exercise but the secret to success comes in allowing for sufficient recovery between your short interval bursts of maximal intensity. This session lasts 15 minutes. Try to fit in as many 30 second bursts as you can, allowing around 2 minutes for recovery - but if you need longer than that, just take longer.
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.
Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.
Rope climb x 5
Skipping x 30 seconds - high knee version.
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.
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
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.
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.
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: 10 minute cardiovascular warm-up.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
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.
Of course, HIIT is based upon the theory of switching from a moderate level of intensity to a very high level rather than just keeping the workout at the same pace. It has been proven to increase fat burning by nine times compared to regular cardiovascular exercise but the secret to success comes in allowing for sufficient recovery between your short interval bursts of maximal intensity. This session lasts 15 minutes. Try to fit in as many 30 second bursts as you can, allowing around 2 minutes for recovery - but if you need longer than that, just take longer.
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.
Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.
Rope climb x 5
Skipping x 30 seconds - high knee version.
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.
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
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.
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:
Our writer today: Russ Howe PTI is a hugely 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 blog today.
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