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  • day 14 - My 14-Day Challenge

    day 14 - My 14-Day Challenge

    Welcome to Day 14 of our 14-Day Challenge, Part 2 of your Benchmark Fitness Eval. If you participated in our Day 1 Fitness Eval, today is your chance to see your progress 14-day later. On this post you’ll find a blank Fitness Benchmark sheet, you can use it to write down your results. Email us pics of your Day-1 and Day-14 self eval sheets and aside from a completion certificate, we’d be happy to give you a 2-week Guest Pass you can redeem anytime before the end of the year. If you need a refresher on how to run the eval, click here to our Day-1 video explaining the steps and the exercises. Don’t forget to take a pic of your eval sheets and send them ....

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  • Day 13 - My 14-Day Challenge

    Day 13 - My 14-Day Challenge

    Welcome to Day 13 of our 14-Day Challenge, Basic Ground, part 2. Click here for your training video. Here’s Your Workout: Warm Up Move in your stance, work shoulder touches, knee touches, forearm blocks, pivots around, add strikes (ENGAGE!), add basic ground position (ON THE GROUNF!) and technical stand up. Your Workout Tracking your opponent. Work it slow then work three, two minute rounds combining it all. See you all again tomorrow. ....

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  • Day 12 - My 14-Day Challenge

    Day 12 - My 14-Day Challenge

    Welcome to Day 12 of our 14-Day Challenge, Fitness with Amanda. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up 5 Air Squats, 5 Push Ups, 5 Sit Us, 5 Sprawls.Repeat 5 times. Your Workout Do as many rounds as you can in 20 minuets, each round is as follows: 12 Alternating Squat Kicks 12 Courtesy Lunges 12 Push Ups 12 Twists 12 Mountain Climbers 12 Sumo Jump Squats See you all again tomorrow. ....

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  • Day 11 - My 14-Day Challenge

    Day 11 - My 14-Day Challenge

    Welcome to Day 11 of our 14-Day Challenge, Basics of Ground. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up Stance, movement, knee touches, shoulder touches and the “Engage” command we’ve been working on.If you’re feeling good, add sprawls (burpees). Work 3 two minute rounds with 1 minute rest in-between rounds. Your Workout Back break fall, kick from the ground and get up.Practice this new “On The Ground” command on your own a few rounds, then put it together with our movement drills and “Engage” command for 2 three minute rounds Cool Down Finish off ....

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  • Day 10 - My 14-Day Challenge

    Day 10 - My 14-Day Challenge

    Welcome to Day 10 of our 14-Day Challenge, Fitness with Emily. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up Stance, movement, and left right punch or palm-heel combos.If you’re feeling good, add knees and kicks. Work 3 two minute rounds with 1 minute rest in-between rounds. Your Workout You have 45 second rounds, 15 second rest, repeat 3 times.If you’re feeling good, repeat 5 times. Alternating left and right punches (or palm-heel strikes) Lunges with right knee strike Lunges with left knee strike Sprawls Plank Ups Cool Down Finish off with 2 two minute rounds working ....

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  • Day 9 - My 14-Day Challenge

    Day 9 - My 14-Day Challenge

    Welcome to Day 9 of our 14-Day Challenge, Basic Strikes. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up Stance, movement, shoulder touches, knee touches, pivot motions, forearm blocks, movement games.You have 3 two minute rounds with 1 minute rest in-between rounds. Your Lesson Now let’s incorporate low kicks, palm strikes and elbows, and Knee strikes. Work them slow, one at a time for a few minutes each, then start blending Strikes on the command “Engage”. Your Drill Finish this training segment with 2 three minute rounds working stance, movement, shoulder touches, knee touches, ....

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  • Day 8 - My 14-Day Challenge

    Day 8 - My 14-Day Challenge

    Welcome to Day 8 of our 14-Day Challenge, Fitness with Amanda. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up 10 second intervals of: jumping jacks, air squats, hand release push ups, leg raises, high knees.Repeat 5 times. Rest when you need to. Your Lesson 4 one minute rounds of: Alternating high knees and butt kicks Around the world lunges Pike push ups Around the world planks Dead Bugs Finish off with some shadow boxing and Ta-Da, you’re done.Great Job!! ....

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  • Day 7 - My 14-Day Challenge

    Day 7 - My 14-Day Challenge

    Welcome to Day 7 of our 14-Day Challenge, Blocking. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up Stance, movement, shoulder touches, knee touches, pivot motions, movement games.You have 3 two minute rounds with 1 minute rest in-between rounds. Your Lesson Now let’s incorporate forearm blocks with our movement drills.Work them slow, then pick it up for 3 one minute rounds. Your Drill Finish this training segment with 2 three minute rounds working stance, movement, shoulder touches, knee touches, pivot motions, movement games, and add in your forearm blocks. Great Job!!Don’t forget ....

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  • Day 6 - My 14-Day Challenge

    Day 6 - My 14-Day Challenge

    Welcome to Day 6 of our 14-Day Challenge, Fitness with Emily. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up 1 Jumping Jack, 1 Air Squat, 1 Push up, 1 Sit Up… then 2 of each, then 3 of each and keep increasing by 1 rep for a total of 4 minutes.Get to the highest number you can reach in a 4 minute time frame. Your Workout On a 20 Minute running clock, do as many rounds as you can of the following: 30 Jumping Jacks 10 Chair Dips 10 L/R Lunges 10 Bridges 10 Plank Taps 10 Leg Lifts Great Job!!Don’t forget to post a pic. ....

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  • Day 5 - My 14-Day Challenge

    Day 5 - My 14-Day Challenge

    Welcome to Day 5 of our 14-Day Challenge, Movement & Stances part 2. Click here to watch our video, then follow the workout below. Here’s Your Workout: Warm Up 3 two minute rounds with 1 minute rest – stance, movement, shoulder touches Lesson Let’s add knee touches and pivots.Practice these on your own, maybe a minute each, repeat 3 times. Games 3 two minute rounds with 1 minute rest - Put it all together now… movement, shoulder touches, knee touches, pivots and play games like 3 in a row or total touches. ....

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