clean-jumper and practitioner of various martial arts. The best man, now seen in the toe-curling Netflix hitMeg 2: The Trench, is 56 years old but still has a totally toned body. If you want to work out like he does, check out this bizarre workout.
Too heavy in advance? Then tryDaniel Craig’sbodyweight workout.
7-day workout from Jason Statham
Note: Jason Statham is a professional athlete who started exercising very intensively at a young age. A schedule like the one below is just not for everyone. The reason we’re sharing it with you is to give you an insight into what he does and perhaps inspire you to adopt elements into your own workout. It’s also good to know that this schedule was put together for him personally, using his fitness and other influences as a base. That said, let’s go, even a light version will get you a long way.
Day 1
On the first day of the week, Jason sets out to gain pure strength through one of the most effective total body elevators: the deadlift. The end goal: one repetition with as much weight as possible. But first, he starts with a hefty warm-up.
Warm-up, part 1
10 minutes of rowing, 20 repetitions per minute. That seems little, but the machine is set so heavy that Jason Statham needs 3 seconds per repetition. His distance: 2274 meters.
Warm up. part 2
Pyramid circuit. Jason Statham does the exercises below consecutively, without pause. he starts the exercise with 1 repetition and builds up to 5 repetitions per exercise. After he has done 5 repetitions of each exercise, he builds it down to 1 repetition in the same way.
1. Pushup
2. Ring pullups (the classic pullup, only Jason Statham does it in the rings because of the extra challenge in maintaining balance)
3. Bodyweight squat
Workout
This workout consists of only one exercise: the deadlift. The goal is to lift more than twice his own body weight. He starts with 10 repetitions with 35% of the final weight and carefully builds it down to 1 repetition. The more weight, the longer the break so his muscles can recover optimally.
Reps: 10
Weight: 60 kilograms
Rest: 1 minute
Reps: 5
Weight: 80 kilograms
Rest: 2 minutes
Reps: 3
Weight: 105 kilograms
Rest: 3 minutes
Reps: 2
Weight: 130 kilograms
Rest: 3 minutes
Reps: 1
Weight: 150 kilograms
Rest: 3 minutes
Reps: 1
Weight: 155 kilograms
Rest: 3 minutes
Reps: 1
Weight: 160 kilograms
Rest: 3 minutes
Reps: 1
Weight: 165 kilograms
Rest: 3 minutes
Cooling Down
Jason Statham cools down by jumping on a trampoline. His background as a clean jumper allows him to do many tricky exercises. Tricks aside, trampolining seems to be a good way to cool down and increase the flexibility of your muscles.
Day 2
On the second day, Jason Statham does a full-body workout with exercises that target multiple muscle groups at once.
Warm-up, part 1
As on the first day, Jason Statham does 10 minutes of rowing, 20 reps per minute. . His distance on this day: 2238 meters.
Warm up, part 2
Static Hold Circuit. Jason Statham does four sets of the exercise below. The idea is to hold each “pose” for 30 seconds and then take 10 seconds to change to the next pose.
1. Dip Hold: Jason Statham also does this exercise in the rings, but of course you can also do this in a regular machine. Put yourself in the dip positive and hold for 30 seconds.
2. L-Sit: Stay in the dip position (but rest for 10 seconds first) and throw your legs up so your body takes the shape of an L.
3. Kettlebell Farmer Hold: Grab a pair of kettlebells (dumbbells are also allowed if you don’t have kettlebells for hands) and let them hang down by your sides.
4. Bodyweight Squat Hold: Do a squat, but stay in the lowest position for 30 seconds.
Workout
This routine, called the Big Five 55 Workout, was developed byDan John. Jason Statham performs a circuit of 5 exercises, which he does a total of 10 times. No rest periods are specified because the idea is to perform the routine as quickly as possible, without losing form and control. Therefore, choose the right weight and ensure a constant flow. Start with 10 repetitions per exercises and do 1 less repetition per round. By the end of the routine, you will have performed each exercise 55 times.
1. Front Squat
2. Pullups
3. Decline Parrallette Pushups (click for video)
4.Power Cleans (click for video)
5.Knees to elbows (click for video)
Day 3
The third day is all about rowing.
Warm-up, part 1
As on the first and second day, Jason Statham will row for 10 minutes, 20 reps per minute. his distance on this day: 2102 meters.
Workout
Jason Statham does 6 500-meter sprints on the rowing machine. Between each sprint he takes a three-minute active break by walking laps. These are actor’s times:
Sprint 1. 1:40.1
Sprint 2. 1:39.7
Sprint 3. 1:43.9
Sprint 4. 1:41.6
Sprint 5. 1:38.7
Sprint 6. 1:50.3
Cooling down
This exercise is simple in execution. Jason Statham grabs two kettlebells of 33 pounds each and runs a flat 500-meter course with the weights in his hands. This exercise is meant to improve grip in the hands.
Day 4
Day 4 is all about front squats, one of the better exercises for improving strength and overall body conditioning.
Warm-up, part 1
Just like the previous days, Jason Statham will row for 10 minutes, 20 reps per minute. his distance on this day: 2095 meters.
Warm-up, part 2
20 Bodyweight squats
Workout
5 sets of 5 repetitions of the front squat. Jason Statham performs the exercises using 105% of his own body weight. At this point, that was just over 80 kilograms.
Cooling down
200 push ups, but performed in the so-called ladder routine. He does this exercise together with his trainer. Alternately, they do an extra push up. So: Jason 1, trainer 1, Jason 2, trainer 2. They continue until the 15 and then immediately start again until they tap the 200. This way you have alternating short breaks, making it maintainable. Provided your name is Jason Statham, of course.
Day 5
On the second day, the actor does a full-body workout with exercises that target several muscle groups at once.
Warm-up, part 1
Just like the previous days, Jason Statham does 10 minutes of rowing, 20 repetitions per minute. His distance on this day: 2095 meters.
Warm-up, part 2
Bear crawl and crab walk. Clickhere for a tutorial. The actor does both exercise for 15 meters and does 5 repetitions per exercise.
Workout
Jason Statham does the routine below once and sticks to the specified amount of repetitions per exercise. He does the routine as quickly as possible without compromising on form and execution. Click on the exercise for a tutorial.
7-meter rope climb
Reps: 5
Weight: Body
Front Squats
Reps: 5
Weight: 80 kilograms
Ball Slams
Reps: 5
Weight: 13 kilograms
15-meter tug-of-war
Reps: 10
Weight: 40 kilograms
Bench Press
Reps: 10
Weight: 80 kilograms
Ball Slams
Reps: 10
Weight: 12 kilograms
Pullups
Reps: 15
Weight: Body
Dips
Reps: 15
Weight: Body
Ball Slams
Reps: 15
Weight: 9 kilograms
15 meter tug of war
Reps: 20
Weight: Body
Whip Smashes
Reps: 20
Jason’s time: 23:53
Day 6
This can be any activity or sport you like, as long as it lasts at least an hour and is intense. Jason Statham went outside and spent over an hour doing various exercises that improve his fitness.
Day 7
Rest! Time forDwayne Johnson’scheat meal.
This regimen was put together by his former personal trainerLogan Hood.
