The Warm-Up: Format B
The Beginner Krav Maga Fitness Format B
Warm up with any of the following, repeating for six minutes:
30-second brisk walk
30-second jog
30-second skip with high knees
1-minute fast walk, 3-minute jog
Remember that the goal of this portion is to increase body temp and heart rate. If you feel as though you cannot complete the full three minutes of jogging, then walk when needed. Make reaching the allotted time your goal.
The following exercises will open the hips, train dynamic balance, and strengthen the lower body. Remember to keep your spine lifted and elongated. Perform two to three sets of the following exercises:
Standing Quad Stretch, 10 times each leg. (Chapter 8, page 101)
Alternating Runner's Lunge stepping back 10 times. (Chapter 5, page 51)
Spinal Twists 10 times total. (Chapter 5, page 56)
Lateral Lunges 10 times. (Chapter 6, page 72)
Sumo Squats 10 times.(Chapter 6, page 66)
To finish, hold the Sumo Squat and press your thighs out with elbows for five seconds.
