As we said in our last article on self defense, half the battle so to speak, is being in top physical condition. It is highly unlikely that any would-be assailant is in great shape so developing a high degree of strength, balance, flexibility and stamina can be the difference between being the victim or the victor.
The following exercises are designed to develop the necessary strength, balance, stamina and flexibility that one needs to have in order to avoid being put into a situation that you can’t escape from.
We would like to begin our workout by jumping rope for 2 minutes. Studies have shown that jumping rope burns more calories per minute than any other form of aerobic exercise. This is precisely what you need to build that stamina which is so vital. It also helps develop strength and quickness in your legs and calf muscles.
After your two minutes is up you will do “Low” pushups for one minute. Low pushups are done like regular pushups but you only raise your body about four inches off of the mat and lower it again in quick, explosive motions. These type of push-ups condition your body to be explosive when you need to create space between yourself and an attacker.
Next you will want to work your lower abs by doing what is called “L” sit ups. While lying on your back raise your legs until they are perpendicular to the mat. Use your arms to brace yourself, arms should be positioned down by your hips. Then raise your glutes about three inches up off the mat and then lower yourself back down. You should feel this exercise in your lower abs. Lower abs are easy to neglect, because most abdominal exercises engage only your upper abs. Repeat this for one minute.
You will finish this set by doing jump squats for one minute. Jump squats are done by standing with your feet shoulder width apart and bending at your knees. As you squat make sure your knees do not go past your ankles. Squat down until you are in 90 degree angle. Then in one powerful burst, jump as high as you can and reach that imaginary “rebound”. Repeat this exercise as many times as you can for one minute.
Repeat this entire group of exercises two more times without resting.
Great job! You have finished your first set and have earned a one minute rest. Hey, nobody said this was going to be easy. Nothing worth gaining ever is.
Now it’s time to jump rope again for another two minutes. Now we move onto to “wall sits” .…. go grab a five pound medicine ball and place your back against the wall, your legs should be in a sitting position. Take the ball and hold it high above your head or straight out in front of you. Do this for one minute. Make sure your legs stay in 90 degree angle and that your feet stay directly under your knees.
Next you will get into a regular sit up position but instead of doing regular sit ups or crunches, simply bring your shoulder blades up off the mat about 3 inches while you reach out to touch the insides of your knees. Do this for one minute.
Now it’s time to return to “low pushups”. Again, do this for one minute.
Now we want to do some “Jump Lunges”. Do a lunge and let your knee gently touch the ground. In one powerful burst, rise up out of the lunge position and jump high into the air and switch legs putting your other foot forward. Continue doing these lunges for one minute. Don’t forget to alternate legs after each repetition. The key to this exercise is form, do not go so fast that you sacrifice the proper form. Allowing your knees go in front of your ankles can cause injuries. If you need to rest between jumps that’s fine, just continue to go at an even pace.
As in the first set, repeat this group of exercises two more times without resting.
Congratulations! You have earned your second one minute break.
We will complete our work out by jumping rope for two minutes, doing “Jump Squats” for one minute and finishing with another minute of “Jump lunges”. Do this group of exercises two more times.
Congratulations, you have just completed a 40-minute full body workout! We think you will agree that if you can successfully complete this work out, you are in excellent physical condition. Add to this some basic self defense techniques and you can be confident that you will be able to defend yourself in most circumstances.
Contact The Studio & Grappling Unlimited's owner, Egan Inoue, at 808-988-6200 or www.thestudiohawaii.com
