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.
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.
Before you begin with a tough workout like this, take some time to familiarize yourself with the exercises in the workout itself, because this will make it far easier for you when you begin your session. While actors in days gone by strived for maximum size, the target has changed significantly over the last decade or so and you'll notice that this plan is designed with functional fitness and strength in mind rather than purely aesthetic gains.
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: High intensity interval training.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
Stage one is a simple warm up which lasts 10 minutes. You should choose an exercise which prepares you for your chosen exercises in the later stages, such as a rowing machine. Keep the intensity at a moderate level here so as not to peak to early in the session. Once you have completed a 10 minute warm up, it's on to phase two. This stage involves a much more difficult cardiovascular test - high intensity 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.
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.
Romanian deadlift x 20 reps - ensure correct form.
Barbell Squat x 20
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
Power clean x 20 reps - focus on explosive power.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
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.
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.
Before you begin with a tough workout like this, take some time to familiarize yourself with the exercises in the workout itself, because this will make it far easier for you when you begin your session. While actors in days gone by strived for maximum size, the target has changed significantly over the last decade or so and you'll notice that this plan is designed with functional fitness and strength in mind rather than purely aesthetic gains.
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: High intensity interval training.
Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.
Stage one is a simple warm up which lasts 10 minutes. You should choose an exercise which prepares you for your chosen exercises in the later stages, such as a rowing machine. Keep the intensity at a moderate level here so as not to peak to early in the session. Once you have completed a 10 minute warm up, it's on to phase two. This stage involves a much more difficult cardiovascular test - high intensity 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.
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.
Romanian deadlift x 20 reps - ensure correct form.
Barbell Squat x 20
Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.
Power clean x 20 reps - focus on explosive power.
Kettlebell Swing x 20 reps - using a kettlebell or a weight.
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.
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.
About the Author:
Our writer today: Russ Howe PTI is a very popular online personal trainer from the UK. You can pick up the full brutally intense routine he used for the jason statham workout via his website now.
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