MAY 2017^87COVER GUY“EVERYDETAILOFHOW
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THE FORMULA
Statham’s workouts are designed to improve range of motion and joint stability. Trainer James Crossley,
who specialises in making men fitter in their forties than their twenties, has used The Stath’s fitness
mantras and functional movements to create a full-body session with max work and short rest periods.
Perform the giant set 4 times, rest 60 seconds between sets. Drop one rep off each exercise every setA1
CHIN-UP
(10 reps, 10 seconds rest)
A fundamental part of the movie
star’s training is mastering his own
bodyweight and there’s no better
m o v e t o d o t h a t a n d b u i l d y o u r b ac k
than the chin-up. Hanging with
straight arms (A), squeeze your back
and pull your chest towards the bar,
m a k i n g s u r e y o u r h e ad g o e s o v e r t h e
t o p , t h e n s l o w l y l o w e r b a c k d o w n ( B).
Makes hanging from helicopters
seem like light work.
A4
KETTLEBELL
FARMER’S WALK
(20 seconds work, 10 seconds rest)
Statham uses this classic strongman
m o v e t o c a r v e a V - s h a p e d b ac k. I t ’s
guaranteed to have your shoulders
and traps on fire, lungs beating out
o f y o u r c h e s t a n d g r i p s t r e n g t h
skyrocketing. Hold two kettlebells by
your side (A). Keep your arms strong
and walk short, quick steps as fast as
possible (B). Turn around and walk
back. Simple but effective.A2
SLED SPRINT
(20 seconds work,
10 seconds rest)
To r e a p t h e r e w a r d s o f f u n c t i o n a l
power in his lower body, Statham
drags heavy metal. Not only does this
tax his leg muscles, his CV system is
working just as hard. Link a sled
l o ad e d w i t h b a r b e l l p l a t e s t o a w e i g h t
b e l t. S p r i n t f o r w a r d a s h a r d a s y o u
can for 20 secs, pumping your arms
and legs. You’ll drop fat and build
S t a t h - l i k e s t e n g t h i n n o t i m e.A5
HANGING LEG RAISES
(10 reps, 10 seconds rest)
A staple in Statham’s workouts, this
m o v e h a s b e e n u s e d b y g y m n a s t s f o r
d e c ad e s , w h i c h i s a s i g n o f i t s
effectiveness for building serious
core strength. Gripping a bar
o v e r h e ad w i t h s t r a i g h t l e g s ( A ), t e n s e
your core and raise your legs off the
f l o o r t o l i f t t h e m t o y o u r a b s ( B). H o l d
and lower slowly. Statham also uses
the L-sit as a tool for improving his hip
and shoulder mobility to boot.A3
BENCH DIPS
(10 reps, 10 seconds rest)
Statham’s triceps stack up against
The Rock’s in Fast 8 and now we
k n o w w h y. W i t h y o u r h a n d s g r i p p i n g a
bench behind you, arms and legs
outstretched (A), bend your elbows
a s f a r a s y o u c a n g o d o w n ( B), b e f o r e
explosively pushing your body back
up. To make it harder, place a 20kg
p l a t e o n y o u r l a p. Ye s , b i g a r m s a r e a
bonus, but Statham boasts great
elbow joint stability from the move.A6
ROWING MACHINE
(200m row, 60 seconds rest)
S t a t h a m f i n i s h e s b y b l i t z i n g b o d y f a t
on the rowing machine, instead of
t h e t r e ad m i l l. T h a t w a y, h e p r o t e c t s
himself from any potential knee joint
pain. Keeping your core tight,
shoulders down and arms stretched
i n i t i a t e t h e p u s h w i t h y o u r l e g s ( A )
and just before they straighten, pull
y o u r a r m s b a c k ( B). R e t u r n b y
extending your arms, before bending
y o u r l e g s. G o t h e d i s t a n c e.AAA AABBBBB