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.
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 warm-up on any piece of cardiovascular equipment.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
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.
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.
The third phase focuses on a combo of body weight exercises, power lifting techniques and crossfit moves which are rarely practised in popular health clubs and gyms. For that reason, take a few moments to iron out any kinks to your technique before you do the full workout. Pick 6 exercises from the list below to form a full body workout:
Hanging Leg raise x 20
Bench dips x 20 reps.
Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.
Rope climb x 5 reps - climb a rope 5 times.
Skipping with high knees x 30 seconds
Pull-ups x 15 reps - grip as wide as possible so you can maximize the involvement of your lats.
Barbell deadlift x 20 reps - as heavy as possible without losing good 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.
Power clean x 20 reps - focus on explosive power.
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.
As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.
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 warm-up on any piece of cardiovascular equipment.
Stage 2: 15 minute high intensity interval training workout.
Stage 3: A full body resistance circuit lasting roughly 45 minutes.
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.
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.
The third phase focuses on a combo of body weight exercises, power lifting techniques and crossfit moves which are rarely practised in popular health clubs and gyms. For that reason, take a few moments to iron out any kinks to your technique before you do the full workout. Pick 6 exercises from the list below to form a full body workout:
Hanging Leg raise x 20
Bench dips x 20 reps.
Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.
Rope climb x 5 reps - climb a rope 5 times.
Skipping with high knees x 30 seconds
Pull-ups x 15 reps - grip as wide as possible so you can maximize the involvement of your lats.
Barbell deadlift x 20 reps - as heavy as possible without losing good 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.
Power clean x 20 reps - focus on explosive power.
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.
As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.
About the Author:
More tips: Russ Howe PTI is a very successful online personal trainer from the UK. You can learn the full body training routine he used for the jason statham workout via his website now.
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