I find it interesting that when I pass by the playgrounds the parents are sitting watching the kids play. Parents are often on cell phones or reading books, often they are smoking and drinking soda. Instead of just sitting observing, get off your butt and have some fun.
This workout is specifically designed to get anyone ready to defend themselves. You won’t be Bruce Lee by the end of it, but you should be much better at kicking, punching, and fighting in general. Plus, you will definitely be in a lot better shape than when you start it!
This workout was designed by Wade Black based on the principles of complex muscle movements and the concept of 5×5. The exercises used in this workout were the bench press, dead lift, squat, dip, chin up and pull up. The workout was done only twice per week to allow plenty of rest. On the off days I did trail runs or hill sprints.