hey guys! remember when i was really busy planning my wedding and i introduced a weekly feature called “guest post thursday”? well, i am at it again, because today consists of an insanity workout, 8 hours at the office, 2.5 hours of yoga (that is including the commute), a husband to make dinner for and a bed to sleep in.
SO.. guest post thursday it is! this one comes from a reader, jenna w, who came to me and asked if i would want her trainer, jennifer cassetta, to write up a guest post regarding women’s self defense. i am ALL about learning more moves (especially regarding self defense!) and i know you guys are, too, so i happily agreed.
here’s jenna.. followed by jennifer!
Hey meals & moves readers, I’m Jenna. I train with a fantastic trainer and self defense coach in Los Angeles named Jennifer Cassetta and she has a great women’s self defense DVD series called, “Stilettos and Self Defense” that teaches women how to defend themselves and stay out of harms way. You can see a preview of the DVD series here. I think that many women have no idea about how to defend themselves and often don’t take the time to even consider the possibility that they could fall into harms way.
Jennifer has written up a post showing us all how to do several moves that not only give us a kick butt workout, but also teach us how to kick butt.
This is a workout with meaning! This workout ensures to get your heart rate on the rise to maximize calorie burn while learning life-saving skills. I have designed this workout especially for you to increase your awareness as well as your metabolism! Over the last 12 years I have attained my 3rd degree black belt in HapKiDo, a fierce Korean martial art. I was grabbed by an attacker on the street in NYC about 10 years ago and got away because of my new found skills. Years later, I created Stilettos and Self Defense™ women’s empowerment and self defense workshops and DVD series, to help women increase their awareness, confidence and teach them some butt-kicking moves.
Here are some of the basics:
Stand with your feet hip-width apart. Take one step backward with your right foot and bend both knees slightly. Raise clenched fists to your chin. This is your “fighting stance”.
Switch Stance Jump:
Start in fighting stance and switch legs. Jump up, switching your legs in the air so you land with your right foot forward. Repeat 20 times without pausing between jumps. To amp up your workout, include these jumps in between each set of kicks.
Works core and increases heart rate.
Start in fighting stance with your leg forward. Lift your right knee to hip level, slightly aiming it forward. Put it back to fighting stance. Repeat 20 times and switch legs.
Self-defense application: A knee strike is a short range weapon, meaning when an attacker is very close to you, you can knee them in the groin to stun the attacker long enough for you to get away. If one knee strike doesn’t take your attacker down, keep delivering them rapidly for added pain.
Works calves, core, hamstrings, quads and foot muscles while getting your heart rate up.
Start in fighting stance with your left leg forward. Lift your right knee to about hip level, then kick/extend your foot straight out. Lower it back to the knee then down to where it started. That’s one rep. Do 20 on each leg.
Self-defense application: A front kick can literally stop an attacker in his tracks. If fast and deliberate enough this strike will make a man hover over in pain and hopefully take him to his knees! Make sure to practice your kicks quickly and aim this kick to the groin.
Start in a fighting stance with your left leg forward. Lift your left knee to about hip level, then immediately kick your heel straight back with a flexed foot. Bring your leg back in and down. Do this 20 times on each leg.
Self-defense application: Picture someone chasing you up a flight of stairs or creeping up behind you on a subway platform. Glance behind you, aim and fire! Aim for the groin or the attacker’s knees to buckle them and get him off of balance while you take off for safety.
Once you have the basics, try these combinations:
- Knee, Front kick
- Knee, Back kick
- Front Kick, Back kick
- Knee, Front kick, Back kick
Do each combination 10 times on each leg to lengthen this workout, increase core strength and more calorie burning. Have fun and visualize what your new moves represent!
Jennifer teaches Stilettos and Self Defense™, her brand of women’s self defense workshops and DVD’s from NYC to LA. She is also a clinical nutritionist and certified personal trainer with celebrity clients in Los Angeles. You can purchase her DVD’s to learn more life-saving skills or download them to watch on your computer at www.stilettosandselfdefense.com. For more info on Jennifer’s other fitness programs,
go to www.healthandthecity.net.
are you concerned about self defense?
have you ever taken a self defense class?
how safe do you consider the area you live in?