Self Defense Fitness Class with a Licensed Teacher

Each day of class is broken down into three areas to promote maximum benefits from warming the body up with fast twitch muscle fiber movements, working the body with repetitive and proven self defense moves, and slowing the heart beat while strengthening the core and promoting flexibility using yoga and core exercises. 

Week 1: This is an introduction and breakdown of every move for form and posture in order to secure safety measures. This is a simple and easy workout spent to prepare each student to do the moves accurately. This class should be practiced at least three days the first week. 

Week 2: Now that students have learned the basics, its time to add a little more speed and a few more moves to challenge the body and mind. This class includes the self defense exercises in an advanced form including martial arts moves to defend against any size attacker. Every class should  be practiced at least three days a week. 

Week 3: speed is the theme of this lesson as we literally jump into plyometric exercises during our warm ups. We are going back to our original movements while adding reps, sets and ayoga cool down that improves flexibility. 

Week 4: The focus is now power. We will warm up using power yoga that builds the core, upper and lower body muscle using only the body for resistance. The main warm up goes back to our self defense and martial arts moves and again adding reps and sets. We will cool down using circular and swing movements from ancient club swinging exercises that promote flexibility and blood flow. 

Week 5: This week we will push the limits by incorporating fast twitch muscle fiber track exercises to promote speed. The entire workout withholds breaks and adds the core exercises back into the cooldown.

Week 6: The last week combine everything we have worked on, excluding the breaks. Plyometrics, power yoga, self defense, martial arts, abs and club swings  make up the finale of this class. 

Students are required to post in the Outschool classroom weekly. Each week there will be a main discussion question to answer and they are also encouraged to respond to at least two other student's posts during the week.  

Students can also send a 3 to 5-minute video of themselves going through the self defense part of the workout. Students will respond to their peers videos with positive/motivating comments and use knowledge learned to provide their own feedback on exercise form. As the teacher, I will be reviewing the videos to provide my own feedback/positive reinforcement. I will also be reviewing the comments to make sure the knowledge of the feedback is correct. These videos are not required as some may feel uncomfortable. These sre for those who feel they have mastered the moves, to motivate your classmates and show leadership skills. 

I believe in creating a safe space for every student. If a student is not behaving appropriately or is leaving hurtful comments, I will contact the student and their parents/guardians to remediate the problem