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.
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: Cardio warm up.
Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.
Stage 3: Full body resistance circuit.
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:
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.
Skipping with high knees x 30 seconds
Wide-grip pull-ups x 15 reps
Deadlift x 20
Front squat x 20 reps - using a barbell.
Barbell Bench Press x 20
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.
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.
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: Cardio warm up.
Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.
Stage 3: Full body resistance circuit.
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:
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.
Skipping with high knees x 30 seconds
Wide-grip pull-ups x 15 reps
Deadlift x 20
Front squat x 20 reps - using a barbell.
Barbell Bench Press x 20
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.
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:
More tips: Russ Howe PTI is a very popular 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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