A good light warm up and stretch session, focusing on keeping a good shoulder width stance, bending the knees and engaging more muscles, maintain and practice good breathing and posture throughout, also keeping your hands up to guard your body. Try to do this 2-3 times a week. Alter this with new exercises to keep the body active and ready, helps loosen joints, helps with flexibility also.

These are the 3 basic punches aiming for upper or to the face for the midsection to the solar Plex or ribs and to the lower inside the hips or lower abdomen. Each of these will be done slowly focusing on breathing and technique as the breathing and technique of the speed get faster do both together and demonstrate slowly only so that technique can be done properly.

In the short course showing the basics of how to get good balance keeping the upper body and line with the heel and having the stabilising leg on a 45° angle with the toes gripping the ground so that you can use your foot and leg muscles to help stabilise you. This takes good practice and time. Make sure you keep your posture upright and over the top of your hips and not leaning forward or any other angle then practice with lifting 1 foot at a time and holding up as long as you can.

Covering the 3 areas of the body, Upper, middle and lower, concentrate on breathing and still flexing as many muscles in between the motions, this is better to perfect the technique whilst exercising, as technique gets better then introduce speed gradually, find a partner to practice with, you’ll gain muscle memory from repetition, Each blocking action has many real uses in self defence when done correctly so don’t shortcut these, each will be explained in other videos, use this as as exercise.

Here is a technique I learnt Vale Tudo practitioners that works great for defending yourself. One hand is plus behind your neck whilst your neck and head is lowered so that you can still see over the top of your elbow at the same time. The elbow is in line with your jaw all the way along to prevent round House hooks and uppercuts from hitting the face directly at the same time. The opposite hand is there to help fend off random punches from the opposite side can you practice alternating hands?

Demonstrating an outside block which is similar to a boxes blocking cover. It’s like the long version of that great to help the cover up and block from the outside of of straight line attacks. How I demonstrate the practice of doing it as a drill to help people as a constant exercise and get the technique correct again. Start off slowly and build up timing with a partner when you have one.

This set of exercises works for people of all ages great for rehabilitation or someone just wanting to progress at a reasonable pace without stressing themselves too much but knowing that they’re exercising only extend the legs out as far as you feel comfortable but make sure it extends a little way at least and the better you get at it the further from your body your legs should go, tried to keep with the timing of these ladies as you get better and try and beat them

This is an excellent way to help practice Balance and posture with a partner and after having done a light warmup to do these stretches to improve your flexibility even more just remember to pull the toes back of the foot that’s on the shoulder and stabilise the standing leg having your foot on a 45° angle hold onto your partner‘s hand. This will help with Balance for those that need more practice the person holding onto the leg. Must make sure that they keep good posture.

for people that love to take a morning walk, choose a pathway that can give you more options for different exercises along the way, the more often you use more of your muscles the quicker you gain better mobility to all your joints, it will help you burn more fat and keep you looking much younger for longer, a variety of exercises keeps us all more excited to achieving more through our day.