Here you will find an array of workouts that can be done virtually anywhere, given you have a few meters of space to move around. Whether at work, in school or at home, in a park or elsewhere, these workouts can be incorporated in your daily routine and are also geared towards military style combat. They are broken down and served with visual aids, in a very simple template that can be replicated with various combinations. They are also relatively easy to do and are not meant to have the people that do them be in the top 1 percent of athletic people on the planet.
The template typically consists of a combination of 1-2 arm strike techniques, together with 1-2 leg striking techniques, usually appearing in intermittent intervals. In terms of levels of intensity of the overall workout, level 1 consists of 3 sets, level 2 consists of 5 sets and level 3 consists of 7 sets. In addition to this, each set is typically made up of around 6 different techniques, and each technique usually consists of 20 seconds worth of strikes.
The goal is to have 1 strike per second, but obviously there will be more difficulty for some people over others. 1 strike is recommended, more than that is optimum and 10 strikes is minimum for punches, and 5 for legs.
Striking exercises work various muscles in the body. Leg strikes can not only work the leg muscles but stomach/ab and buttock muscles as well. Punches usually work not only the arms, but sometimes the chest, back and shoulders as well. In addition to flexibility, there is a guaranteed gain in endurance, speed, flexibility, muscle tone and to a lesser extent – muscle mass.