Jason Statham’s Circuit Picks:




Ball Slams
Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.

Rope Climbs
Do 25-foot climbs using your arms, not your legs. Aim for five reps.

Statham jumps from one pullup bar to another above it; it’s called “Dyno.”. But the traditional move still works your shoulders and back. Do 8 reps.

Snappers, or Whip Smashes
Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.

Hanging Knee Raises
Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.

With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.

Bear Crawl
Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.

Farmer Walk
Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.

Front Squats
Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.

Rope Pulls
Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.

Weighted Stepups
Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.

Compound movements
Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. “My workout always changes. That keeps it interesting.”

[source: www.menshealth.com]