Wrestling

Check the mat and nearby space, and trim your nails and remove jewelry. Loosen up your neck, shoulders, and lower back to prepare.

Get into a low stance and start with light footwork and takedown drills. Match your intensity to your partner as you continue grappling.

Lower the intensity and walk slowly to loosen up as you finish. Let your breathing settle, then check your workout duration.

Pushing and pulling against a partner works your cardiovascular system and whole body. Use your legs and core to hold a stable, low stance.

Avoid forcefully twisting your partner's neck or joints. Keep your head up when you fall and use breakfalls to spread the impact.

Exhale briefly instead of holding your breath as you exert force. Settle your breathing between rounds before moving again.

Record the time spent wrestling. Do not enter points or takedown counts.