What Would Jason Statham Do? A No Frills Rich Man's Gym Workout Routine
WWJSD? What Would Jason Statham Do?
Is is possible to get into shape like Jason Statham without going to the gym to workout?
OK, here's the scenario:
You don't have a gym membership (for whatever reason) but you do have workout equipment (kettlebells, elite rings, TRX, a medicine ball, high step, some dumbbells, a chest expander) that resembles a gym from 1911 not so much 2011!
For me, I don't have a gym membership because I prefer to train like it is 1911 -AND- I like training outside within nature.
For you, your reasons are your own, but I will tell you this. You don't necessarily need to hit the gym to get in a great workout, loose fat or build muscle.
If you're looking to Squat 500 pounds or more, probably a good idea to go to the gym. If you need a workout to get in the best shape of your life, read on...
So, remember, this will be a gym free routine. Now, here's the question and why the title:
The Scenario: You are limited to what nature and God has provided you, AND you also have 1 Kettlebell and a some kind of suspension training devise. You need to workout...
The Question: What Would Jason Statham Do?
The Theories Behind The Routine
- Variety and Consistency all in one. As you've probably heard, "muscle-confusion" is a term used by many to describe a style of training that keeps your body guessing and never really able to adapt and achieve any kind of homeostasis. This is good for fat loss and conditioning. Where it can fall short is that there is a higher potential for injury and it's hard to track any real progress because everything is constantly changing. So you're sore but are you getting stronger, faster, more agile, etc? So, how do you solve that? Elementary! We're going to do the exact same thing differently! Read on!
- Metabolic Boost. This routine will focus on strength and conditioning. This is a one-two punch that will shred, rip, melt and if you're lucky pack on a couple extra pounds in all the right places assuming you're not eating like . The training you're about to endure will be circuit and interval based with the intention to get the heart rate up and muscles working. Morgan Spurlock
Where did all this come from?
Check out a guy named Logan Hood. He's got a great action hero name, doesn't he? And he is also a celebrity trainer in Los Angeles. He has worked with many an actor and actress to help them buff up and lean out and minimize the air brushing, photo-shopping, spray on abs that is so common in Hollyweird.
He has also been a disciple of Gym Jones, which is a school of strength and training that requires the utmost respect and should never be looked at lightly.
Round One: 10 Minutes to Focus and Prepare
10 minutes on the clock. Spend 10 minutes doing Joint Mobility exercises. I would recommend you study one of two DVD's or books on the subject.
Either one of these routines will get your body and mind focused on the coming workout. They will also warm up your joints, lube up your joints, and release any tension collected from the day or night.
During this 10 minute preparation, visualize your workout. How do you want it to end? You want to finish stonger, not weaker so put your mind on finishing stronger and also let go of anything else clouding your head. This is your time right now. Be here in this moment and let go of your problems. Trust me, they'll still be there when you're done!
How To Do A Wall Squat
- YouTube - The Face the Wall Squat
David Bradley, RKC demonstrates the Face the Wall Squat from Pavel Tsatsouline's book Enter the Kettlebell. This drill is a great self correcting drill that ...
- Cobra into Downward Dog Calf/Hamstring Stretch
This is a great stretch for the entire back, calves and hamstrings. You will be laying face down on mat to start. With your arms up, hold your body up and ma...
Round Two: Warm Up. 10 Minutes to Loose
Yes, the extra "o" is there on purpose. This is the time to get the body loose, warm and ready to work. Logan Hood would have Jason Statham row, but we don't have a rowing machine so we gots to get a little creative. While we're at it, pragmatic and effective.
Choose 1 of 3:
- Jump Rope
- Jumping Jacks
- Wall Squats and Cobra Stretch
A word on the Wall Squat... ah, heck, just FOLLOW THE LINK! Same For Cobra Stretch.
Round Three: 10 Minutes of Strength
Remember, we're outside and away from the gym. So, how do you develop and train for strength in the absence of massive amounts of iron? When there's a lack of tonnage, the solution is to make the exercise itself more difficult..
1. Practice your Pistol. What is a Pistol you say? That's a One-Legged Squat. This at any level requires balance, strength and high levels of tension. All good things.
2. Bottoms Up Turkish Get Up. I'm sure there are two questions right now. First, what's a Turkish Get Up and second, what's a Bottoms Up Turkish Get Up?
We have video!
A few words of advice/caution.
Study proper form and solid technique before attempting these drills. The reason for them being here is to challenge you to stretch your strength capacity and since you don't have an Olympic Barbell Set, there's no option for heavy dead lifts and overhead pressing, so we're going with the next best thing which is very difficult body weight and kettlebell drills.
For the Bottoms Up TGU, make sure you can do a regular TGU first, so if you're a beginner learn this drill with no weight, then add weight, then turn the bell upside down. So there you go, beginning, intermediate and advanced.
For the Pistol, same deal. Go as low as you can, if that means you sit back slightly over the couch and hold it for a second, so be it. Go as low as you can without falling on your backside and then back up.
Use good judgment always and NEVER COMPETE FOR SPACE WITH A KETTLEBELL*. Kettlebell wins every time.
*Pavel said that!
Round Four: 20 Minutes of Hating My Guts
We are now going to transition into what some call circuit training. Others call it a complex. I call it simply hard work, hence the sub-title, 20 minutes of hating my guts . We're looking for consistency and variety. Very yen-yangy and taoist, I know but trust me when I tell you, it's a good thing and if you commit to this program for 6 weeks, you'll be thanking me.
So, based on your current experience and fitness level I will provide two options. 1 WITH a Kettlebell and 1 Without. Fair enough?
OK, so move from one exercise to the next and try to keep the rest between drills to 30 to 60 seconds a piece. Set a timer for 20 minutes and get as much work done as you can in those 20 minutes.
KETTLEBELL CIRCUIT OF DEATH:
- Kettlebell Deadlifts 5
- 1-Arm-Kettlebell Clean and Press 5 per side
- 1-Arm-Kettlebell Front Squat 5 per side
- 1-Arm-Kettlebell Rows 5 per side
- 2 Handed Swings 15 reps
Now the next time you do this routine, start with the Clean & Press and work your way down and around. Then the next time after that, start with the KB Front Squat and so on and so forth... get it? Same only different...
BODYWEIGHT CIRCUIT FROM HELL:
Repeat this 5 times.
- :30 seconds of Jumping Jacks
- :30 seconds of Deep Knee Bends or Hindu Squats
- :30 seconds of Burpees
- :30 seconds of Mountain Climbers
- :30 seconds of Push Ups
- :90 seconds of REST
Same deal, rotate the drills daily...
- 1-Arm Kettlebell Clean & Squat 5 per side
- Pull Ups 5
- 1-Arm Kettlebell Clean & Press 5 per side
- Mountain Climbers 15
- Hand 2 Hand Kettlebell Swings 15
As always, rotate the drills. This will keep you in that whole yin-yang place where you get consistency and variety at the same time. Remember the goal, as much work as you can do in good form in the 20 minutes. Push yourself yet use common sense too.
A WORD TO THE WISE: If anything you see here that is unfamiliar to you or you're not sure of, please, FOR THE LOVE OF GOD, seek the advice of a professional trainer who has been certified in the ways of proper Kettlebell training. Kudos to you're taking care of yourself, stupid if you hurt yourself and can't continue on...
- Workout Plan | Men's Health
This workout plan as used by Jason Statham concentrates on the deadlift, with a few warm up exercises to get started at Men's Health.
- Jason Statham\'s Weight Loss Workout | Men's Health
Jason Statham lost 17 pounds in six weeks. Check out Jason Statham's workout from Men's Health Magazine
- Onnit Kettlebells | Onnit
Onnit's new line of basic kettlebells strike the perfect balance of economy and performance.
Round Five: Cool Down & Chill Out
So the work is done! You've survived the last 20 minutes. Spend a few minutes letting your heart rate slow down, walk around, do a few jumping jacks here and there, shadow box, jog in place... just start to come down a bit... 3 to 5 minutes.
Now before you head for the showers, do a little light stretching. Whether you like yoga, pilates, martial arts, ballet, or something else, find a basic and light whole body stretching routine.
Make sure you get some quality nutrition in the 90 minutes following your session.
In A Nutshell
There you have it, folks. Leave questions below. Let me know if you try it and what your results are! Thanks for taking the time to read this over.