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.
It's main strength comes in the shape of not sticking to the tried and tested formula. By throwing the old standard straight sets formula out of the window, you end up with an entirely original and creative gym workout which should offer variety every single time you walk into the gym.
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: High intensity interval training.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
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.
The basis of HIIT is to keep switching between a moderate intensity and a very high intensity for a short burst of time. Phase two lasts for 15 minutes using this protocol and ideally you should wait until you are fully recovered from your last burst before you attempt the next burst. That makes the moderate intensity period different for everybody, but try to aim for 2 minutes and a 30 second burst.
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:
Hanging Leg raise x 20
Dips x 20
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
Wide-grip pull-ups x 15
Deadlift x 20
Barbell Squat x 20
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
The circuit is formed by choosing six exercises from the list above or entering your own preferred choices into the slots. Perform all six moves without any rest, before taking a 5 minute break at the end of a full round. Try to perform around 6 circuits in total, this should give you an overall workout time of between 60-90 minutes.
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.
It's main strength comes in the shape of not sticking to the tried and tested formula. By throwing the old standard straight sets formula out of the window, you end up with an entirely original and creative gym workout which should offer variety every single time you walk into the gym.
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: High intensity interval training.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
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.
The basis of HIIT is to keep switching between a moderate intensity and a very high intensity for a short burst of time. Phase two lasts for 15 minutes using this protocol and ideally you should wait until you are fully recovered from your last burst before you attempt the next burst. That makes the moderate intensity period different for everybody, but try to aim for 2 minutes and a 30 second burst.
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:
Hanging Leg raise x 20
Dips x 20
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
Wide-grip pull-ups x 15
Deadlift x 20
Barbell Squat x 20
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
The circuit is formed by choosing six exercises from the list above or entering your own preferred choices into the slots. Perform all six moves without any rest, before taking a 5 minute break at the end of a full round. Try to perform around 6 circuits in total, this should give you an overall workout time of between 60-90 minutes.
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:
About the author: Russ Howe PTI is a very 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 blog today.