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.
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.
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.
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 reps - climb a rope 5 times.
Skipping with high knees x 30 seconds
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.
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
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.
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.
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.
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.
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 reps - climb a rope 5 times.
Skipping with high knees x 30 seconds
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.
Dumbbell clean and press x 20 reps.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
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 now a very in-demand 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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