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GFBW Workout #5

Updated: Aug 27, 2021

Hey all, here is the fifth routine in the series of Great Functional Body Weight Workouts that I designed to help new self-defense students get into shape. These quick workouts create basic foundational strength, agility, and cardiorespiratory endurance. Additionally, as I mentioned in my book, The Short Fight, you need to be able to control your body in all three planes of motion (frontal, sagittal and transverse) in order to effectively defend yourself during a fight. This series of workouts will help you do that. These quick workouts will take you approximately 20 minutes to perform, and should be performed every other day for maximal effectiveness. Completing all of the exercises in a row equals one circuit. Perform each exercise for one minute, and rest as needed:

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