Krav Maga Total Body Workout

Krav Maga Choke From Behind

Warm up

  • Spinal twists, squats, franken-kicks and arm circles. Repeat.
  • Shadow Box:
    • Three minutes. Remember to use all directions and all strikes. Focus on full body defenses and continuous strikes. Remember your stance and pivots. Speed is important, but proper technique is crucial.
  • Twenty Burpees:
    • Standard, wide armed. Scorpion, superman, or triangle. Your choice.

Upper Body Combo Drills

Use your weighted gloves for added upper body conditioning.

  • Left/Right Combo: Remember to work your proper stance
    • 30 seconds/10 seconds rest, 2 times.
  • Double Jab and a Cross
    • 30 seconds/10 seconds rest, 2 times.
  • Left Hooks
    • 30 seconds/10 seconds rest, 2 times.
  • Right Hooks
    • 30 seconds/10 seconds rest, 2 times.
  • Left/Right Hooks: (Watch your technique)
    • 30 seconds/10 seconds rest, 2 times.
  • Jab/Cross/Bob/Cross
    • 30 seconds/10 seconds rest, 2 times each side.
  • Jab/Cross/Bob/Cross/Hook
    • 30 seconds/10 seconds rest, 2 times each side.

Lower Body Drills

  • 10 Right Front Knees
    • 30 seconds/10 seconds rest, 4 times.
  • 10 Left Front Knees
    • 30 seconds/10 seconds rest, 4 times.
  • 10 Right Front Kicks
    • 30 seconds/10 seconds rest, 4 times.
  • 10 Left Front Kicks
    • 30 seconds/10 seconds rest, 4 times.
  • 10 Right Round Kicks
    • 30 seconds/10 seconds rest, 4 times.
  • 10 Left Round Kicks
    • 30 seconds/10 seconds rest, 4 times.

Core Work

  • Bent Leg Sit-Ups
    • 30 seconds/10 seconds rest, 4 times.
  • Russian Twists: Using a weighted ball if available
    • 30 seconds/10 seconds rest, 4 times.
  • V-Sit Balance
    • 30 seconds/10 seconds rest, 4 times.
  • Plank, One Leg Plank, Scorpion Plank: Your Choice
    • 30 seconds/10 seconds rest, 4 times.

Wind Down

Take 7 minutes to stretch in order to keep your muscles in optimum condition.

Author: CrossFire Admin

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