Following celebrity workout plans is a growing trend in gym users around the world. One of the most popular choices these days, particularly among men looking to achieve an action hero physique, is the Jason Statham workout routine.
This particular workout routine is not your standard 3 x 12 workout by any means. In fact, it is one of the most unusual plans in Hollywood today, incorporating tons of variety and obscure exercises which most people have never performed before.
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.
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 warm-up on any piece of cardiovascular equipment.
Stage 2: High intensity interval training.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
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.
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
Bench dips x 20 reps.
Weighted rope pull x 5
Rope climb x 5 reps - climb a rope 5 times.
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Dumbbell or barbell squat x 20 reps.
Barbell Bench Press x 20
Power clean x 20 reps - focus on explosive power.
Kettlebell Swing x 20
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.
As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.
This particular workout routine is not your standard 3 x 12 workout by any means. In fact, it is one of the most unusual plans in Hollywood today, incorporating tons of variety and obscure exercises which most people have never performed before.
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.
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 warm-up on any piece of cardiovascular equipment.
Stage 2: High intensity interval training.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
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.
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
Bench dips x 20 reps.
Weighted rope pull x 5
Rope climb x 5 reps - climb a rope 5 times.
High Knee Skipping x 30 seconds
Wide-grip pull-ups x 15
Barbell deadlift x 20 reps - as heavy as possible without losing good form.
Dumbbell or barbell squat x 20 reps.
Barbell Bench Press x 20
Power clean x 20 reps - focus on explosive power.
Kettlebell Swing x 20
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.
As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.
About the Author:
More tips: 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.
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