Day 2 Plyometric Cardio Circuit

Plometrics, or as it is known in the US, jump training. It does what it says on the tin, you jump to get explosive power in your legs. If your sport involves a pitch, court, ring, rink or tatami then plyometrics will improve your abilities in your sport. Mine is karate and by heck plyometrics can be translated into every aspect of improving karate. I will explain more in later posts but for now just a little on the Day 2 workout.

Bloody hell.....the warm up is like a most peoples work out.

It consistes of 3 sets of 3.5mins, the same excercises repeted for each set

Jogging on the spot for 30 secs
Jumping jacks for 30 secs
Heismans for 30 secs
1-2-3- Heisamns for 30 secs
Butt kicks for 30 secs
High knees for 30 secs
Mummy kicks for 30 secs

First set just gentle
Second set 75% effort
Third set........sprint like bloody heck.

Once your muscles are warm know is the time to stretch out, emphasis put on hamstings, quads and hip flexors.

Excercises include deep squats into jumping jcks, squats into tuck jumps, mountain climbers (think high knee jogging plus hand doing the same in the air, ski downs ( think ski position jump left and right, maintain low ski stance.

Then level 1 drills, 4 press ups followed by knees to chest *8 in press up position and then stand up and jump, repeat unti Shaun T says stop. Then Ski abs, which is from plank position squeeze your abs and bring your legs up to you hands, but from the side. Then squat thrusts.

Repeat, repet and repeat. There are more excercices but due to a bloodt crap computer I am back tracking from the day 1 so more detail later.

The main thing that is explained on the DVD is USE YOUR CORE, a principle that can be taken into my karate and DO NOT sacrifices FORM for SPEED. If you can only do 4 of each excercise when on the DVD are doing 10 then it does not matter as long as the form is correct nd you are doing your best.

By the way I puked 3 times

Also tonight was weigh in night at my first Slimming World....I am ashamed to say 16st 12lbs. Hopefully I will have a good loss by next week, wish me luck.