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SDi7 HIIT WORKOUT SERIES

$30.00

Workout & Self Defense Series (4 Videos)

What is the sdi7 HIIT Workout?
sdi7 HIIT is a series of 7-minute interval workouts. 1 minute on a fighting skill/self defense technique followed by 1 minute of a movement (exercise, strength, explosive, combo) Repeat 3-5 rounds depending on class duration  Combines muay thai, kickboxing, krav maga, street combat, mixed martial arts, boxing combined with exercises, strength and conditioning, core and abdominalsplyometric and explosive movements.
Description

sdi7 HIIT Safety and Self Defense Basic Level 1 Part I 

Introduction
About Rob Fletcher – Creator of the sdi7 Safety. Prevention. Awareness and Self Defense Program and the sdi7 HIIT Workouts
Safety. Prevention. Awareness advice and tips
What is your best self-defense
Avoid complacency
What could a weaker person do against a much bigger and stronger attacker
Primary target areas
Secondary target areas
Most effective strikes
What is an attack. Verbal and physical.
Is there a certain type the attacker looks for
What should you do if attacked 
The Mindset Zones
sdi7 HIIT Basic skills and drills 
sdi7 HIIT Strikes you can practice at home

sdi7 HIIT Safety and Self Defense Basic Level 1 Part II 

sdi7 HIIT Strikes & Workout with Anna
Strikes & Blocks
Ranges of an attack
sdi7 HIIT Combination
sdi7 HIIT 7 minute interval workout. Perform each for 1 minute for 7 straight minutes.
1. Fighting Skill/Self Defense technique; Palm strike to the nose.
2. Exercise/ Strength/ Explosive/ Combination Movement: 10 mountain climbers/10 plank jacks
3. Fighting Skill/Self Defense technique; Palm strike to the nose. Rear front kick.
4. Exercise/ Strength/ Explosive/ Combination Movement: Squat and press with dumbbell
5. Fighting Skill/Self Defense technique; Palm strike to the nose. Rear front kick. Rear knee.
6. Exercise/ Strength/ Explosive/ Combination Movement: Push up plank to plank.
7. Fighting Skill/Self Defense technique; Palm strike to the nose. Rear front kick. Rear knee.

sdi7 HIIT Safety and Self Defense Workout Level 1 Part III 

Kids & Teens Basic Perform each for 1 minute for 7 straight minutes.
1. Fighting Skill/Self Defense: Palm strike to the nose
2. Exercise/Strength/Explosive/Combo Movement: 10 Mountain climbers 10 plank jacks.
3. Fighting Skill/Self Defense: Palm strike to the nose. Knee to the groin.
4.Exercise/Strength/Explosive/Combo Movement: Squat and press with dumbbell 
5. Fighting Skill/Self Defense: Palm strike to the nose. 2 knees to the groin. 
6. Exercise/Strength/Explosive/Combo Movement: squat tap jumps
7. Fighting Skill/Self Defense: Palm strike to the nose. Knee to the groin. Knee to the groin.
sdi7 HIIT Workout to Life application: Confidence. Self-esteem. Building the will to win. Never give up. Never give in. Fighting hard. Fight strong. Fight to win. Build them from the inside out. The gift of the will to win in life.

sdi7 HIIT Safety & Self Defense Basic Level 1 Part IV

Introductory Blocks, Strikes & Boxing Basics
Strikes
Hammerfist Strikes
Elbow strikes
Blocks
Single arm blocks
High blocks
Downward blocks
Double arm blocks
Boxing Basics
Boxing Stance and hand position
Body movement
Jab, cross Boxing: 1-2
Lead hook, rear hook Boxing: 3-4
Lead uppercut, rear uppercut Boxing: 5-6
Overhand
Footwork
Forward and back
Lateral movement
Basic Combinations
3 piece Jab, cross, hook Boxing: 1-2-3
5 piece Jab, cross, jab, rear uppercut, lead hook Boxing: 1-2-1-6-3
sdi7 HIIT Basic Combination
spearhand to the eyes, palm strike to the nose, front kick to the groin, kick to the face(or groin)
Elbow Combinations
Step up whipping elbow, direct elbow,spin direct elbow.
Step up whipping elbow strike, direct elbow, spin rising elbow.
Exercise Combo
10 mountain climbers 10 plank jacks 10 shoulder taps

sdi7 HIIT Safety & Self Defense Manual

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