2 of 5
Self-Defense Burpee
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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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1 of 5
4 Fighting Moves from Keri Russell's Trainer
Self-Defense Burpee A
Self-Defense Burpee B
Self-Defense Burpee C
Self-Defense Burpee 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.
2 of 5
Push Kick Jumping Jack
Push Kick Jumping Jack A
Push Kick Jumping Jack B
Push Kick Jumping Jack 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.
3 of 5
Cross-Over Heel Kick
Cross-Over Heel Kick A
Cross-Over Heel Kick 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.
4 of 5
Plank Elbow Twist
Plank Elbow Twist A
Plank Elbow Twist 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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