The Dirty Thirty
Celebrity personal Chille DeCastro's program for cut muscles and definition
By Chille DeCastro
I'm looking for maximum results in sixty minutes. I want for you to achieve exactly what it is you're looking for. Now, let me show you how.
I came up with a work-out called "The Dirty 30" while training hard for an upcoming shoot (I'm a fitness model). I was looking for a way to "shock" my body to break the plateau that I was on. I had previously broken plateaus by Fartlek training one or two days a week. However, I was looking for something that would densify/harden my body a bit more. I've wrestled for 15 years of my life and knew that anaerobic training could make me hard as a rock if I pushed it. But, how was I going to grapple with?
Part 1: Aerobic Training, 30 minutes
Split between 3 aerobic machines, ten minutes each. I'm not a fan of elliptical machines. If the intensity and ramps are set right, then you might be able to push yourself. Otherwise, I think they're a waste of space. I suggest upright or recumbent bikes, treadmill, gauntlet (rotating stairs), jump rope or rowing machines.
Part 2: Anaerobic Training, 30 minutes
You can use free or universal. We're trying to maximize the amount of ATP that your body will produce in following workouts. By going upper (body), lower (body), middle (abs), your body will be forced to become smaller, harder, and denser. The goal!
My fitness goals are to remain as ripped as possible at all times. That being said, I do sets of 15 reps, as I circuit train my body, going upper, lower, middle.
Something like this;
Squats; 15 reps
Chest (Dumbbell Flat Bench) 15 reps
Abs (decline crunches) 30 reps
Back (pull-ups or lat pull down) 15 reps
Hamstrings (leg curls) 15 reps
Abs (V-ups) 25 reps
Quads (leg extensions) 15 reps
Shoulders (Arnold presses) 15 reps
Calves (Hard'n Heavy) 15 reps
Abs (if you can - hanging leg raises) 15 reps
Triceps 15 reps
Adductor/Abductor (both) 15 reps
Abs (side lateral hip motion) 15 reps (each side)
The only amount of rest that you are going to take is the time it takes to get from station to station. The idea is to push your body to the brink. This is NOT easy and not for those persons that aren't finely tuned athletes. If you continue to circuit, sooner or later your body will become overcome with lactic acid.
Warning: do you not do the dirty 30 if you have high blood pressure. Consult your physician before starting any new training program.
My best friend is a guy named, Tarik Tyler. You can see him on the VH1 show Flab-to-Fab. I put him to his knees with the dirty 30 in about 45 minutes. Hopefully, you'll fare better.
Chille DeCastro is a certified personal trainer in the Los Angeles Area. He has been employed by almost every national corporate gym in America and now has his own practice. He only trains serious people who want maximum results. With many celebrity clients, Chille develops aggravating workout programs to ensure his customers look and feel their best.
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