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.
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: Cardio 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.
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
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 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.
Deadlift x 20
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.
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.
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.
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: Cardio 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.
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
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 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.
Deadlift x 20
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.
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.
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.
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More tips: Russ Howe PTI is a hugely successful online personal trainer based in England. You can pick up the full brutally intense routine he used for the jason statham workout via his website now.
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