If you are new to Krav Maga (or to any exercise), it is important to allow your body to adapt slowly to the demands placed on it. It is recommended you start with the beginner formats at least two to four times per week for the first two weeks before moving on to intermediate formats. You may experience some muscle soreness after your first couple of workouts. This amount of soreness should subside if you remain consistent with your training sessions. With practice, the movements will begin to feel more natural and easier for you to perform.
When learning Krav Maga techniques, it is important to remember that you want to learn the movements before going all out with your punches and kicks. Newer students have the tendency to try too hard and often end up battling with their own bodies' mechanics in an attempt to make strong attacks (which may cause you to become injured). Stay relaxed, breathe, and try not to overthink your movements. Once you have learned the proper training and technique, the power of your attacks will come naturally and will not have to be forced. This will reduce your risk of muscle soreness and injuries from overstressing your body.
The following formats include many components of physical fitness in addition to beginner Krav Maga movements. If you do not understand any part of the workout instructions, the chapter where the exercise was introduced is cross-referenced so you can find a detailed description on how to execute the exercise, movements, or drills.