Your task is to choose six sessions for each day and end up with a complete set of exercises for the whole body.
So, your task is to choose six lessons for each day. And in such a way that, firstly, to comply with the first rule of the program (“Never repeat yourself”), and secondly, every time you end up with a whole set of exercises for the whole body. Stetham performs his chain of six exercises five times in a row, resting 10 seconds after each exercise. You can rest a little more. How much - decide for yourself, based on your capabilities.
Stetham Circuit Training Exercises:
BALL HITS
Take a rubberized medicine ball weighing 9 kilograms, lift it over your head, and then hit the ball with all your strength on the floor.
Repeat 20 times.
CLIMBING ON THE ROPE
Climb an 8-meter rope on your hands without using your legs. Come down.
Try 4 more reps, reducing the number of pull-ups each time.
PUSH-UP
Stetham jumps with his hands from one horizontal bar to another, which is higher than the first. But traditional pull-ups, in principle, are not much worse: up sharply, down - slowly.
Repeat 8 times.
ROPE WHIP
Attach an 8m thick rope to a fence or railing at ankle level. With both hands, lift it above your head at the opposite end and hit the floor with all your strength, as if you were whipping it with a whip.
Repeat 20 times.
LIFTING BENT KNEES
Hanging on the horizontal bar, bend your knees and pull them to your chest. Freeze for a second, and then, in a controlled manner, lower your legs to the starting position.
Repeat 20 times.
TRIPLE IMPACT
Place your feet shoulder-width apart and do a squat. Immediately move your legs back, taking the support while lying down. Push up to the floor, jerk your legs to your chest and immediately jump out as high as possible.
Repeat 20 times.
CRAB AND GOSE
Take an emphasis on 4 points: 2 palms, 2 feet - face down. Walk along the basketball court from one end to the other (26 m). Come back in single file.
Repeat 3 times.
FARMER'S WALK
Hands along the body, in each hand - a 32-kilogram kettlebell. Walk back and forth along the gym.
Repeat 3 times.
SQUATS
Place the barbell on the front deltas with your palms facing away from you. Keeping your back upright, sit down until your thighs are parallel to the floor, and return to the starting position without pausing.
Repeat 20 times.
ROPE TIGHTENING
Tie a weight of 12-20 kg to a 16 m long rope and pull it towards you until the rope ends.
Move back to the desired distance with the free end of the rope in your hands and repeat 4 more times.
WEIGHTED STEPS
Pick up a barbell or two dumbbells (the weight is working in both cases), climb onto the bench, and then go down.
Repeat 20 times.
BASIC EXERCISES
You can choose between bench presses, squats, or light deadlifts.
Repeat 20 times.
Despite the hellish training, it is the competent approach to the diet that Statham considers the main reason for the rapid loss of his weight. And he is not starving at all: every day he consumes 2000 kcal. For Jason, the diet consists of certain rules and inhuman restrictions, to which he treats with a religious zeal (except, perhaps, a beer party every few weeks).
1. No pure sugar or flour products. Bread and pasta are illegal, as are any sweets. No fruit juices. Not an ounce of alcohol. “This is the hardest thing for me,” Stetham squeezes out a tight man's tear. Dessert for every evening: plain yoghurt and fresh fruit.
2. Everything that has been eaten is recorded on paper. “This is my bible,” Stetham shows a black hardcover magazine. He writes down absolutely everything, including the amount of water drunk (he tries to drink about 5.5 liters to get rid of the feeling of emptiness in the stomach). And he adds: "Putting everything on paper, you insure against the likelihood of screwing up the work done."
3. Distribute calories. Jason eats six small meals a day. The food is very common: egg whites, vegetables, lean meats, fish, nuts and protein shakes. But the limitation of 2000 kcal is the holy of holies, more - no, no.
Men's magazine MENSBY. COM
