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.
As a circuit, the workout itself consists of three very different stages which combine to form one 60-90 minute gym session, including:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: High intensity interval training.
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:
Full leg raise x 20 reps - ensuring your bum comes off the floor with every rep.
Dips x 20
Rope pull x 5 reps - attach a weight to a rope and pull it towards you from 25 feet away.
Climb x 5 reps - climb a 20 foot rope 5 times, beating your time on each rep if possible.
Skipping x 30 seconds - high knee version.
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.
Barbell Squat x 20
Dumbbell bench press x 20 reps - on a flat bench.
Power clean x 20 reps - focus on explosive power.
Dumbbell Swing x 20 reps - use a dumbbell as an alternative to kettlebells, giving a new twist to a popular old exercise.
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.
As a circuit, the workout itself consists of three very different stages which combine to form one 60-90 minute gym session, including:
Stage 1: 10 minute cardiovascular warm-up.
Stage 2: High intensity interval training.
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:
Full leg raise x 20 reps - ensuring your bum comes off the floor with every rep.
Dips x 20
Rope pull x 5 reps - attach a weight to a rope and pull it towards you from 25 feet away.
Climb x 5 reps - climb a 20 foot rope 5 times, beating your time on each rep if possible.
Skipping x 30 seconds - high knee version.
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.
Barbell Squat x 20
Dumbbell bench press x 20 reps - on a flat bench.
Power clean x 20 reps - focus on explosive power.
Dumbbell Swing x 20 reps - use a dumbbell as an alternative to kettlebells, giving a new twist to a popular old exercise.
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:
Need extra tips? Russ Howe PTI is a hugely successful online personal trainer based in England. You can pick up the full body training routine he used for the jason statham workout via his website now.
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