Dynamic New Workout | Series of 7 Minute Intervals | Created by Rob Fletcher

One minute on a fighting skill or self defense technique followed by one minute on an exercise, strength or explosive movement. Doing this for 7 straight minutes with a 1-2 minute rest of 3- 5 rounds. sdi7 hIIT workouts are designed beginner through advanced with modification and progressions dependent on one’s fighting skills  and fitness level . The purpose is to to reinforce fighting skills, and self-defense techniques. At the same time sculpt, tone, burn calories and torch fat. It combines boxing, mma and martial arts, kickboxing, muay thai, combative, self-defense drills, strength and conditioning, core and abdominal work.

The Benefits and Value of the sdi7 HIIT Workout 

  • Primary taget areas and the most effective strikes.
  • Time – workouts can be done is as little as 7 minutes.
  • Can be done anywhere and at any time.
  • What to do. Where and how to strike:

  • sdi7 HIIT  workout reinforces fighting skills of self-defense while burning calories, torching fat, sculpting and toning the body.
  • Through repetition one will enhance their fighting skills and self defense techniques turning it into a reaction or reflex.
  • Build confidence, and self esteem.

  • Knowledge of “Situational Awareness”
  • Put you and your loved ones out of the category of being the perfect victim.
  • The Mindset Zones – red, yellow, gray and green
  • Reinforcing fighting skills and self defense techniques while torching fat.

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