Dumbbells (5 x 12 of Kung Fu Curls, Swing-thrus, Lat Raises, Squats); Knife Flow Drill (4 x 3:00/1:00 with dull training blade. Shadowboxing all-in, stab, slash, kick, punch for 3:00, then slash and stab your pre-marked heavy bag for 1:00, making sure to attack no mark twice in a row. Change hands/grips each round.)
Dumbbell exercises illustrated in video below.
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I teach free of charge through Heritage Arts , a 501(c)(3) educational charity offering free or donation-only classes related to martial arts, fitness, outdoor skills, and spiritual development. Distance learning programs available. Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Rough ‘n’ Tumble? It’s mind-body-spirit form of American Rough ‘n’ Tumble, which began as a manner of no-holds-barred fighting in the Southern Virginia backcountry during the Colonial Era and has since grown, evolved, and adapted to the realities of modern self-defense. An amalgam of the varying techniques brought to America by colonists from all over the world, blended with the fighting methods of the over 900 distinct indigenous tribes, American Rough ‘n’ Tumble is perhaps the world’s most fearsome martial art.
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Robert Mitchell Jr. 