If you've ever attempted to track down the gym routine of your favorite movie star you will have already noticed how hard your chosen stars train for the physiques you see on the silver screen. When it comes to action movies, however, things generally go to a whole new level. In particular, the Jason Statham workout is among the most brutal around.
It achieves it's status of being so different to 'the norm' by tearing up the old rule book calling for three sets of ten. Most of the exercises included are done for twenty or more repetitions and they are full body, strength based moves which are designed to condition rather than sculpt.
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: High intensity interval training.
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.
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:
Reverse crunch x 20 reps - tilt the pelvis at the top of each rep to hit the lower abdomen.
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
High Knee Skipping x 30 seconds
Pull-ups x 15 reps - grip as wide as possible so you can maximize the involvement of your lats.
Deadlift x 20
Front squat x 20 reps - using a barbell.
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.
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.
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.
It achieves it's status of being so different to 'the norm' by tearing up the old rule book calling for three sets of ten. Most of the exercises included are done for twenty or more repetitions and they are full body, strength based moves which are designed to condition rather than sculpt.
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: High intensity interval training.
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.
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:
Reverse crunch x 20 reps - tilt the pelvis at the top of each rep to hit the lower abdomen.
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
High Knee Skipping x 30 seconds
Pull-ups x 15 reps - grip as wide as possible so you can maximize the involvement of your lats.
Deadlift x 20
Front squat x 20 reps - using a barbell.
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.
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.
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:
More tips: Russ Howe PTI is a hugely successful online personal trainer from the UK. You can pick up the full body training routine he used for the jason statham workout via his website now.
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