Walking on park trails, stop every 4 minutes and do Zombie Squats (arms extended, butt to heels). First set 12, second set 24, third set 36, etc. up to 60 (total of 180 squats in 30 minutes). Walk it off (10 minutes). Contemplation or Meditation (10 minutes). Transit time to/from work (10 minutes). Total 1 hour.
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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. 