Learn Krav Maga from beginner to black belt with our home study course! You can even earn real rank at home while training, and eventually an instructor certification. [ Ссылка ]
Warm Up
• Hip Rotations – 30 seconds
• Arm Circles – 15 seconds forward, 15 seconds backward
• Knee to Elbow – 30 seconds
• Lunge with Arm Crossing – 5 on each side
• Outside Leg Swings – 5 on each side
• Switch Arm Extensions – 30 seconds (reach out long, deeper switch, slow-mid speed)
• Knee In, Knee Out (like skipping) – 30 seconds
• Jumping Jacks – 1 minute
• Side-to-Side Palm Strikes – 30 seconds
Krav Round 1 (step it up, give it 100% now that you are warm) 6 sets
• REMEMBER 2 slow-mo and then 10 fast on each side
• 2 Front Palms, 1 Reverse Palm – 2 slow, 10 fast (BOTH SIDES)
• Side Hammer, Down Hammer – 2 “”, 10 “”
• 3 Finger Strikes, Reverse Elbow
• Hair Grab Defense, 2 Punches, Knee
• Side Head Lock, Reverse Hammer, Reverse Kick
• Cover & Advance, Reverse Palm, Front Elbow
Core Round (get your mat out)
• Plank Knee Ups – 10 on each side
• Toe Rotations – 40 (hands on ground sliding past your foot)
• Side Hip Raises – 10 each side
• Banana Hold – 30 seconds
• L Ups (one leg up 90, other 6 inches off ground) – touch high one, then low one. 10 times;; then switch leg position
• Cross Crunches – 20 total
Krav Round 2
• Front Instep, Front Palm, Reverse Palm, Reverse Elbow – 2 slow, 10 fast
• Single Choke Defense, Side Clinch Knee (left arm pluck/palm strike, knee)
• 2 Hand Choke Defense, Reverse Punch, Front Punch, Reverse Elbow (double pluck/instep kick)
• Front Thrust Kick to Thrust Knee
• Side Choke Defense, Reverse Punch, Front Elbow, Thrust Knee
• Front Instep, 3 Finger Strikes Down Hammer (make sure squatting into it)
Cool Down (10 seconds per stretch)
• Feet Together Hang – 10 seconds
• Right Over Left Hang – 10 seconds
• Left Over Right Hang – 10 seconds
• Wide Legs Center
• Lean into Right
• Lean into Left
• Seated Legs Together
• Pull Left Leg In
• Pull Right Leg In
• Quad Stretch (pulling heel to butt)
• Left Arm Across
• Right Arm Across
• Cobra (ab stretch on stomach, arch up)
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