Have you seen the newly released film “The Expendables” out in the theater yet? Pretty much every pumped up, hardcore movie hero from the past is in the cast of this stunt-filled, action-packed film. As you can imagine all the stars have got in tremendous shape for the film and I’m sure all of them are going to be an inspiration for men and women of all ages to hit the gym even harder or actually start doing some exercise.
At the moment I am keen to develop the lean and ripped bodies that seem to be favoured in Hollywood at the moment. Therefore I wanted to find out the Jason Statham workout routine that he did for this movie as this is the look I am really after.
This routine was devised by trainer Logan Hood and in some ways is similar to the ones he used to get in shape for the Transporter movies. What is apparent here is the intensity of each workout with a lot interval training mixed up with heavy resistance training done in circuit type fashion. This type of workout routines is not only to build muscle but torch body fat as well.
Short Circuit Workout on Monday
1) 10-minute on the rowing machines
2)In 10 minutes, complete as many rounds as possible of a 40kg rope pull (where a rope is attached to a weighted sled) and follow it with a 20m bear crawl. Note: If you don’t have access to a rope for this exercise, you can replace it with a tricep rope and do 20 weighted bent over pulls, after 10 reps change your hand position and then do 10 Burpees.
* Rowing Machines - Do 10 minutes more.
Pushing Supersets on Tuesday
* Rowing Machines - Do a 5 minute warm-up.
2) Three pull-ups, five press-ups, seven squats. Complete as many sets as possible in a five minute period.
* Snatch Grip Dead Lift - Do 4 sets of 5 reps. In each set, increase the weight by 5kg.
* Triset 1 - Incline DB Press, Standing Military Press and Tricep Skullcrushers: Do 4 rounds of this sequence, giving yourself 90-seconds rest between sets.
5) Triset 2 - Narrow grip press-ups, lateral raise, triceps extensions - Again 4 sets of 10 with a 90 second rest break between sets.
6) Abdominal rollouts - 5×10.
Wednesday - rest
Thursday - Pulling Supersets
1) Warm up - Rower 5 minutes
* Pull-ups: do 3; Press-ups: do 5; Bodyweight Squats: do 7. Do as many rounds as you can in 5 minutes, just like before.
3)Do 3 sets, five per leg, of Bulgarian split squats with dumbbells and increase the weight each set by 5 kg.
* Superset - 10m Rope Climb (not using your feet); 10 Barbell Shrugs; and 10 Ex-bar Curls - Do this routine in 4 sets of 10 reps, and between each set take a 90-second break. If you don’t have a rope handy then I would inverted body rows with a straight body and underhand grip.
5)Superset 1- consists of 10 hammer curls, 10 incline front raises and 10 pull-ups 4×10 reps with rest periods of 90 seconds in duration.
6) Next will be five sets of 10 each hanging knee raises.
Intervals on Friday.
* 50m Sprints - Do 2 of these sprints to warm-up.
* Cardio Complex - Suicide Run (Note: A “suicide run” is when you run 10m and run back, 20m and run back, 30m and run back, 40m and run back, and 50m and run back) You should do this complex for 5 rounds. The rest period should be half the time it takes to complete each round
80 metre kettlebell farmer’s walk, followed by a 80m one-arm kettlebell overhead carry (switch arms at 40m), 80m tire drag (SUV or small truck).
Note: If you do not have the equipment mentioned above and are working out in a gym, here are some alternative exercises.
* Treadmill - Do a 5 minute warm-up jog; Complete 300m as fast as you can for 6 intervals; Walk for 50% of the time it takes to do the 300m and repeat this for 5 rounds total. * Cool Down - Jog lightly for about 5 minutes.
* Walking Lunges - Using Dumbbells with the heaviest weight possible, complete 40 of these, doing 20 on each leg.
30 Squats with one arm holding a Dumbbell at shoulder height. Note: You should switch arms after 15 reps. Go as heavy as possible. * Squat Thrusts - Do 60 of these to finish the cycle.
Rest on Saturday
Rest on Sunday
This routine is not easy, but it will work. However it is these type of workout routines to build muscle and lose fat that give can give you a body like a top movie star. These are not for everybody and you need a huge amount of focus and motivation to go to the gym and work at this sort of intensity. These workouts are recommended for when you are preparing for an event or holiday in which you want to be in peak condition. To constantly motivate yourself to reach your target, establish a definite goal and deadline to ensure you achieve the results you desire.
