Back in November, we interviewed Alessandro Rolandi and his kids Clara (13) and Amedeo (10) who spend their weekends at KMG x Warrior One learning Krav Maga, the Israeli Defense Forces created by a Hungarian-Israeli martial artist named Imi Licthenfeld.
Krav Maga is rooted in the idea of real-world situations and Von Ng, head instructor and China Director of Krav Maga Global (KMG) creates classes specifically for kids, suited to size, strength, and their real-world situations. “For kids, our lessons always focus on dealing with issues that are relevant to their age groups,” Ng tells beijingkids. “In addition, we teach them street smarts, how to deal with peer pressure and stress, and making good decisions about their safety. We also teach them how to deal with bullies versus how to deal with adult attackers.”
As we sit at home, facing a very real-world situation of spending another week in self-imposed quarantine, Ng and his team have created a digital workout session to help the family stay fit, entertained, and keep those Krav Maga moves sharp. Long-time students will recognize some of these classic moves from their basic Krav Maga power drills. And the best part? No workout equipment needed!
SIT UP & PUNCH
Start with back on the floor and knees bent. As you come up, do two straight punches in the air.
CHECKPOINTS
Twist the body with each punch. Make sure you release the punch as you are going up, not when you are already at the topmost position of the sit-up.
REGRESSION
Instead of a sit-up, do a crunch and two punches in the air.
SQUAT & KICK
Start with both feet shoulder-width apart. Go down into a 90-degree squat. As you come up, do a mid-height front kick with one leg. Go down again into a squat, then come up and kick with the other leg. Continue with squats and alternating leg kicks for the rest of the time.
CHECKPOINTS
When descending for a squat, don’t go down too fast. Make sure your knees don’t go past your toes at the bottom of the squat. When you come up for the kick, do not lock your knees to avoid hyperextension.
REGRESSION
Instead of a front kick, do a front knee strike.
PROGRESSION
Instead of a front kick, do a roundhouse.
PUSH UP & BACK KICK
Start in the plank position and lower yourself to the ground. As you come up, look back and do a back kick with one leg up in the air. Put the foot down and do a push-up. As you come up, look back and do a back kick with the other leg up in the air. Continue with push up and alternating leg kicks for the rest of the time.
CHECKPOINTS
For push-ups, keep elbows facing backward, not flaring out, and shoulders stacked. For back kick, look in the direction you are kicking, do not look forward.
REGRESSION
Stay in a plank instead of doing a push-up.
RISING SIDEKICK (RIGHT SIDE)
Lay down on your right side, and prop yourself up on your right elbow. Your elbow and palms should be on the floor near your body. Have your right leg bent on the floor near your body, and your left leg chambered in the air close to your chest.
With each move, push up to rise onto your right palm and right knee, and kick your left leg straight out. After full extension, come back down to the starting position.
CHECKPOINTS
In the fully extended position, have your hips thrust out, such that your head, hips, and heel form one straight line. As much as possible, flex the foot so that the kick leads with the heel, and the entire foot is in a horizontal position. Try to keep looking at your foot for the entire duration of the exercise.
REGRESSION
Put the left hand down on the floor in front of you to help with balance.
RISING SIDEKICK (LEFT SIDE)
Same as above, but switch to the left side.
PUSH UP & BACK HAMMERFIST
Start in the plank position, and lower yourself to the ground. When you come up, lift one hand off the ground and twist outwardly to do a back hammerfist in the air. Return to plank and lower yourself once more to the ground. When coming back up, do the back hammerfists on the other side. Continue with push up and alternating back hammerfist for the rest of the time.
CHECKPOINTS
When twisting to do the back hammerfist, look up in the direction to make a full twist. In the top position, have your arm as perpendicular to the ground as possible, without locking your elbows.
REGRESSION
Stay in a plank instead of doing a push-up.
To get in touch with with KMG X Warrior One, scan the QR code below.
Photos: Von Ng
