Christmas training advent calender: 10th Dec 2011, Day 9

Saturday afternoon its really cold, but very sunny in Sandbanks, Poole

So what better way to spend our time, but to bash out some serious full body, dynamic, plyometic work!!! OH yeah, bet you did think that was coming.

Today we’re just going to do two exercises (Well maybe three, if you count the first exercise as two)

So here goes, today session……..

Warm up:

5 – 10min: be as dynamic as possible, work through all your joints, moving in as many planes of movement as possible.

i.e multi-directional lunges, some jops (cross between hop and jogging, google it), some press ups, chin ups and ab work.

Main session:

27-21­-15­-9 reps of:

Burpee Pullups

Plyo Pushups
20″ box jumps.

AGGHH, burning quads and massive pump on lats, chest and arms….love it!!

Now time to stretch, go through a whole body stretch routine, inc. tris, bis, quads, hams, hip flexors, claves, lats etc etc, hold each stretch for a 90sec period.

All the best, see ya tomorrow.

Boring disclaimer part.

Here at 180 Degrees we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)