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4 Fighting Moves from Keri Russell's Trainer
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4 Fighting Moves from Keri Russell's Trainer

Named after the goddess of safety, this Soteria Method workout from self-defense expert Avital Zeisler works your entire body to enhance your figure. By combining self-defense with cardio, these moves will not only make you fitter from head to toe but also make you feel empowered. Click here to find out exactly how Zeisler trained Keri Russell to be in fighting shape for The Americans. 

How it works: Do 1 set of each exercise in order with little to no rest between moves.
You will need: Mat
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4 Fighting Moves from Keri Russell's Trainer
4 Fighting Moves from Keri Russell's Trainer A
4 Fighting Moves from Keri Russell's Trainer B
4 Fighting Moves from Keri Russell's Trainer C
4 Fighting Moves from Keri Russell's Trainer D

Recommended:

Sets:
1
Reps:
12
  1. AStart in fighting stance.
  2. BSquat down and place both hands on the floor.
  3. CShoot legs out to a plank position.
  4. DReturn to fighting stance with arms up. Perform 2 straight strikes.
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Push Kick Jumping Jack
4 Fighting Moves from Keri Russell's Trainer A
4 Fighting Moves from Keri Russell's Trainer B
4 Fighting Moves from Keri Russell's Trainer C

Recommended:

Sets:
1
Reps:
15
  1. AStart in fighting stance with left foot in front.
  2. BKick left leg, imagining driving ball of foot into the groin of a male attacker as you kick up above hips.
  3. CDo 1 jumping jack and land in the opposite fight stance with right foot in front. Kick again, this time with right leg. Continue, alternating legs.
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Cross-Over Heel Kick
4 Fighting Moves from Keri Russell's Trainer A
4 Fighting Moves from Keri Russell's Trainer B

Recommended:

Sets:
1
Reps:
15 per side
  1. ACome to hands and knees with chest up.
  2. BDrive left heel diagonally across body. Return to starting position.
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Plank Elbow Twist
4 Fighting Moves from Keri Russell's Trainer A
4 Fighting Moves from Keri Russell's Trainer B

Recommended:

Sets:
1
Reps:
15 per side
  1. AStart in a plank position. Hold for 5 seconds.
  2. BSwing right elbow up toward ceiling, twisting body. Return to starting position and repeat with left arm. Continue, alternating arms.
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