Get a Striking Body: 5-Minute Self-Defense Workout

FITNESS Magazine

By Jennifer Matarazzo

Get stronger and more self-assured by learning these basic self-defense moves, courtesy of Joanne Harris, creator of the Urban KnockOut DVD ($14.98; urbanknockout.com). Engage your muscles at the end of every strike, and keep your knees and elbows soft. Do each move 10 times; switch sides and continue alternating to reach five minutes.

Related: More Fast Workouts to Sculpt and Shape

Horizontal Elbow Strike
Targets: quads, hips, upper back, shoulders

  • Standing with feet shoulder-width apart, hold left fist with right hand at chest level, left elbow pointed toward left side.

  • Lunge left foot out while striking out your left elbow 3 to 5 inches, keeping left arm parallel to floor.

Related: Kickboxing Exercises to Sculpt Muscle and Blast Fat

Uppercut Elbow Strike
Targets: quads, core, upper back, shoulders

  • Hold left fist with right hand at chest level, left elbow pointed up on the diagonal with feet at shoulder-width.

  • Lift left heel and shift weight to the left.

  • Strike up with left elbow.


Related: Get Great Legs in 3 Moves



Turning Palm Strike
Targets: glutes, quads, obliques

  • Stand with feet shoulder-width apart, knees slightly bent, and pivot to the right, hands in fists, palms facing in.


  • Bend and pivot to the left as you simultaneously strike forward with your right palm, fingertips facing the ceiling.



Related: Try the Hot Legs Workout


Knee Strike
Targets: quads, inner thighs, lower back

  • Stand with your right foot 3 to 5 inches behind your left with fists in front of you as if grabbing an attacker's shoulders.

  • Tuck your chin and thrust your right knee forward, striking toward your imaginary attacker's groin.



Related: Get Slim Without the Gym: Leg and Butt Shapers



Back Elbow Strike
Targets: quads, glutes, obliques, core

  • Standing with your feet shoulder-width apart, hold right fist with left palm at waist height.

  • Step forward diagonally with left foot to pivot, and thrust right elbow behind you.



Related: 5-Minutes to Flatter Abs




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