The Krav Maga Workout - 25 Minute Core + Combat Cardio (Warm Up & Cool Down)

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. http://www.blackbeltathome.com/total-... 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)