fitness • gpp/xpp

	This is an great way to improve your overall fitness level. It should take about 8-12 weeks of GPP two to three times a week to get into really great shape depending on where you are when you start. Flowing from one exercise to the next is the key to keeping your rest time to a minimum and maximizing your effort. You may find this very taxing early on but hang in there, you’ll be surprised to find that you adapt very quickly.
Try these dynamic calisthenics to increase your overall fitness level!
GPP – (General Physical Preparation) 2-4 sets of 25 reps with no rest in between Jumping Jacks Hindu Squats Burpees Mountain climbers Push-ups Hindu push-ups Full sit-ups Spinal rocks High knee run Squat jumps Diagonal lunges Repetitive jump-shot Skiers twist Trunk twist Dive bombers V-sits You should finish with 15 minutes of static stretching of your entire body.
XPP- (eXtreme Physical Preparation for Mixed Martial Arts training) 4 sets of 25 repetitions each with no rest in between Rope work 5 minutes Alternating leg shot cycle Deep step duck walks Deep squat plyo-push-ups Sprawls Granby neck rolling Twisting spinal rocks Crunch and bridge Foot work 5 minutes Alternating ankle pick lunge 2-step Judo fits Muay Thai round kicks Turkish get-ups Quarter position sit-outs Sit-out and Curl Sit-up twist and punch You should finish with 15 minutes of static stretching of your entire body.
Remember that being in shape is relative to the skill you are going to be performing. Every sport or activity is specific. There are enumerable ways to train your body depending on the performance level you wish to achieve. Always start slow and work your way up. There is plenty of room and time for improvement. A Solid mechanical understanding of your body motions and fluidity of your movements is essential. This will help you fit the prescription to the endeavor you are trying to attain.