Sean McCallum - Fitness Trainer
DAY 1 FULL BODY
CKT starts with a bang: shoulders, chest, back, abs, arms and legs. Your full body workout for the next four weeks is big, brutal and guaranteed to make you stronger than ever before. Get ready for ten exercises, 60 reps for abs, 60 reps for legs, 60 reps for arms, 60 reps for chest, 60 reps for back and 30 sets with extremely high intensity.
FULL BODY
SQUATS
3 SETS OF 7 - 10 REPS - REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
CALVE RAISE
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
BENCH PRESS
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
INCLINE BENCH PRESS
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
SHOULDER PRESS
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
DEADLIFT
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
BICEP CURL
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
CLOSE GRIP BENCH PRESS
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
CABLE CRUNCHES
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
REST 3 - 5 MINS
HANGING LEG LIFTS
3 SETS OF 7 - 10 REPS- REST 2MINS BETWEEN EACH SET AND STRETCH.
TIP ///
ALWAYS STAY HYDRATED THROUGHOUT YOUR WORKOUT.
WEAR SAFETY EQUIPMENT SUCH AS LIFTING GLOVES, LIFTING STRAPS, KNEE/ELBOW WRAPS AND POWER BELTS.
Foam Rolling ///
Start your full body workout with 10 minutes of foam rolling your entire body. This prepares the muscles for the torture you are about to put them through with CKT. Foam rolling improves the elasticity of the fascia, the webbing that prevents the muscle from growing. You want more blood, more oxygen and more nutrients to the area to allow muscle groups to better recover.
Roll out specific areas of the quads and outer thighs in small, deliberate movements until you find an area that may be knotted. Stop in that area until the pain radiates out. Roll that area out back and forth ever-so slightly. It is painful; it is sensitive, but it's a small movement.
Trigger Point Therapy ///
If you've got really tight calves, I recommend Trigger Point Therapy. Roll back and forth slightly on the calf muscles. Calves are sensitive, so the stretch requires a small movement. Combine the block that comes with the Trigger Point Therapy kit with two balls: put the outer calf muscle on one ball (atop the block) in between the soleus and the gastrocnemius. Put another ball on the top of the calf and push downward on the ball, slowly rolling back and forth.
Stretch ///
After foam-rolling, I like to activate my whole body with some easy warm up stretches.
Failure Principles ///
Sometimes it's impossible to gauge exactly where you will reach failure. Sometimes you will reach failure before you complete the supposed repetitions. If you do fail before finishing a set, just rest/pause for a few seconds, allow the lactic acid drain out, get some more oxygen into the system, and finish the sessions in 5-rep bursts. Rest/pause, but don't totally stop until you hit those reps!
