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Beginner tutorials

Here is a complete set of beginner level tutorials, following the order that I teach in class. As a rule, you should work on one lesson per week, or three per two weeks if you have more time to train. It is important to take the time necessary to practise the moves with correct technique, and on both sides.

I have filmed these at home during lockdown and produced the tutorials on moviemaker, so the video quality is what it is ;-), but I wholeheartedly stand by the pedagogical quality of this course of lessons.

Before any training session, a good warm up is vital. You should include a pulse-raising activity, such as running on the spot, jumping jacks, squats, lunges, skipping,... Follow your pulse raiser by moving all the major joints: circle the head, shoulders, chest, hips, wrists, knees, ankles and also stretch the back. Engage the major muscle groups: you can go deeper in your squats and lunges and hold a plank. Stretches such as a runners lunge and downward facing dog are also good preparation, but keep them dynamic. For example, move between a downward dog and a plank; go to a runner's lunge, but then straighten the front leg, then back to lunge and keep going.

I have posted a warm up here (which also contains some conditioning exercises).

Lesson 1

Lesson 2


Lesson 3


Lesson 4

Lesson 5


Health and safety information:
While some safety instructions have been included in these tutorials, it is understood that any participant follows these videos at their own risk. Please ensure that you have been cleared by a medical professional to engage in such exercise and that you do not have any injuries that would prevent you from safely taking part. Don't try to advance too quickly through the tutorials. It is better to spend time acquiring and consolidating, which will also give your body a chance to respond and prepare you for the next level. I hope you enjoy your practice!


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