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Basic Self Defense:
Combat & Brazilian Jiu-Jitsu for Teen Girls
Learn to Protect Yourself & Gain Confidence
60min | Wednesdays | 18:00
Basic Self Defense is a practical and empowering class designed to teach you fundamental combat and Brazilian Jiu-Jitsu techniques.
This session focuses on defending against punches, escaping from vulnerable positions on the floor and while standing, and controlling a stronger or heavier opponent using leverage and technique.
Perfect for teen girls looking to boost their confidence and safety in real-world situations.
Why You’ll Love This Class
- Learn practical self-defense skills for real-life situations.
- Gain confidence in handling physical confrontations.
- Suitable for all fitness levels – no prior experience needed.
- Improve strength, coordination, and reaction time.
Join us and take the first step in becoming more confident, aware, and prepared!
📍 Please note: While we finalize our full gym transformation, only our studio space is open. Bathrooms are available, but there are no showers or changing rooms at this time.
Class Structure
Check-In and Preparation (5 minutes)
Our instructor will welcome participants, assess any modifications needed, and introduce the key principles of self-defense for the session.
Warm-up & Mobility Drills (10 minutes)
Includes dynamic movements, mobility exercises, and light conditioning to prepare your body for the techniques ahead.
Main Self-Defense Techniques (40 minutes)
- Defensive Strategies – How to block, evade, and counter incoming punches.
- Escaping Vulnerable Positions – Techniques to get out of holds or dangerous situations on the ground.
- Throws & Control – Learning to off-balance and control an opponent, even if they are stronger or heavier than you.
- Situational Drills – Applying skills in simulated real-life scenarios to build muscle memory.
Cool-down & Reflection (5 minutes)
A guided stretch and brief discussion on situational awareness and confidence-building strategies.
I am a black belt in Brazilian Jiu Jitsu with Gracie Barra Cascais and also help teach children.
My experience in the fitness industry spans 15 years and includes:
- Teaching Les Mills Body Combat and Core, Spinning, HIIT, Circuits, Aerobics, and Cardio.
- A Personal Trainer for 7 years working with many clients on strength training and weight loss.
- Four years experience in Barra Fit classes involving a cardio circuit, jiu jitsu, self defence drills and bag work.
- Also, female self defence and jiu jitsu classes.
Open Hours
- Mon-Sat Open for Appointments, Classes, and Events.
- More hours coming soon.