30 Days of Movement: At Home, No Equipment Needed Workouts for All Levels and Abilities!

This book is a must have for Parents, MMA and Boxing practitioners, Martial Arts Instructors and Boxing Coaches. After doing the exercises and drills in this book, you will reach the highest level of defense in open hand combat. Parents, if you are a parent that wants their child to be able to defend themselves without spending lots of money on classes that would eventually take them many years to get to a high enough level for actual real-life protection, you’re in luck because there’s another way. I took the first lesson that I have been teaching people for over twenty years and put it all in a book. This book will give you all the information needed to teach your child to defend themselves on the highest level in just days! MMA and Boxing practitioners or if you want to get in any of the fighting sport, then, you would be glad you learned the information contained in this book. This book will give you the ability to control the situation in the ring or the cage. Martial Arts Instructors and Boxing Coaches, if you want to give your students a strong foundation of hand-and-eye coordination that will increase their ability to master any system of fighting, then, this book is for you. Do you want to learn a proven process for obtaining hand and eye coordination quickly? If your answer is yes, then, this information has to be in your possession! Find out “Mastering Self Defense Ability 1 Hand and Eye Coordination” for yourself from the international bestselling Masters of Fighting author Qi Sheng Sulayman, and let it be your guide to a higher level of personal defense. Learn to control the situation Get rid of fear Learn how to shut down an attacker Become more aware Be able to react without thinking Increase your speed Get a better understanding of timing and distance Increase your ability to attack Increase your ability to defend This book is a must have for everyone who’s looking to defend themselves on a higher level. Day 1 The Workout Day 2 The Workout Day 3 The Workout Day 4 The Workout Day 5 The Workout Day 6 The Workout Day 7 Day 8 The Workout Day 9 The Workout Day 10 The Workout Day 11 The Workout Day 12 The Workout Day 13 The Workout Day 14 Day 15 The Workout Day 16 The Workout Day 17 The Workout Day 18 The Workout Day 19 The Workout Day 20 The Workout Day 21 Day 22 The Workout Day 23 The Workout Day 24 The Workout Day 25 The Workout Day 26 The Workout Day 27 The Workout Day 28 The Workout Day 29 Day 30 BURPEE BURN OUT DAY! Day 31 Exercise Index Jumping Jacks Incline Push-Ups Crunches Skaters Plank Taps Russian Twists Split Squats Jump Rope Tricep Dips Plank Hold Wall Sit Supermans Boat Crunches Lunges Running in Place Side Plank Mountain Climbers Walk Outs Plank Crawlers Frog Jumps High Knees Ab Towel Sliders Jump Squats Plank Commandos Hip Dips Hip Thrusts Burpees Ballet Squats L-sit Lifts Sumo Squats Heel Taps Toe Taps Plank Leg Lifts Leg Lifts Light Toe Run Plank Jumping Jacks Oblique Crunches Tricep Push-Up Pulses Dolphin Push Ups Single Leg Tricep Dip Inverse Leg Lifts Gorilla Squats Heel Raises Downward Dog Cross Body Mountain Climbers Reverse Lunge with Kick Step Up Fire Hydrants Plank Rows Crow Pose Curtsey Lunges Punches Inner Thigh Squeezes Standing Side Crunch Arm Circles Swimmers Butt Kicks Scissor Kicks Plank Walk Sideways Single Leg Hip Thrusters Arm Sliders Side Shuffle Squats Windshield Wipers Figure 8’s Bicycle Crunches Wall Shoulder Press Tricep Push Up Hold Light Toe Switch Roundhouse Kicks Bear Crawls Plank T’s Diamond Push Up Bicycle Russian Twists Tricep Shoulder Push Ups Half Jump Burpee Mountain Climber Burpee Row Burpee Side Plank Burpee Rotate Jump Burpee