A self defense instructor near you

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100+ near you

Find a self defense instructor near you

100+ near you

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1. GUARANTEED RESULTS - The Perfect Workout - CTVL
5.0
from 3 reviews
5.0
(3)
5.0 (3)
Responds Quickly
Responds Quickly
  • 20 years in business
  • 1 hire on Thumbtack
"Welcome to The Perfect Workout where we help people get stronger and live healthier, happier lives! Our revolutionary fitness method is changing the way people exercise. Unlike most exercise methods that require long hours in the gym, our method gets guaranteed results in just 20 minutes, twice per week. During the workout, you will perform multiple exercises in minimal time to stimulate all major muscles in your body. Essentially, we keep exercise brief, intense, infrequent… and, perfect! Since 1999, our friendly personal trainers have helped over 30,000 clients to feel better and increase their confidence nationwide. Our evidence-based method has been featured in peer-reviewed scientific journals such as the Journal of Sports Medicine and Physical Fitness, and national media including The Wall Street Journal, NPR, and The New York Times. Get started with our "SEE IT FOR YOURSELF" SPECIAL OFFER $25 PER SESSION, FIRST 3 SESSIONS. -Learn how to reshape and firm your body in just 20 minutes, twice a week. -1 on 1 private instruction in each of the 3 personal training sessions. -Ask all the questions you want, making sure everything works just right for you individually. -Included in this offer is detailed take-home instructional material for performing the 20-minute workouts on your own at home with no special equipment."

$25

estimated cost

$25

estimated cost

6. John Griffin, Health Coach & Personal Trainer
Top Pro
5.0
from 15 reviews
5.0
(15)
5.0 (15)
  • 18 years in business
  • 13 hires on Thumbtack
"I offer Health & Wellness Coaching and Personal Training programs that are customized to your goals, preferences, and abilities. I can help you overcome a wide range of health conditions and physical limitations. I work with clients from their mid-twenties to their early eighties. I offer specialized programs for postmenopausal women, middle-aged men, and clients with metabolic syndrome. I can help you create a program with your doctor to overcome diabetes, chronic inflammation, obesity, and other conditions. I also offer the one of a kind full body transformation program "The Mind-Body Makeover." The Mind-Body Makeover is a comprehensive approach to weight loss and improved health. The program lasts at least 90 days and addresses exercise, nutrition, and mindfulness while holding you accountable through supportive coaching. If you have been struggling to lose weight, this program is designed specifically with you in mind. As your Personal Trainer and Health Coach, I will help you change your thoughts, change your habits, your lifestyle, and your body. I will become your personal weight loss buddy for the duration. We will talk, text and email frequently. We will review your nutrition, your successes and your setbacks every week. I will weigh you, measure you and take pictures frequently to keep you on track. For anyone over 40 who has tried to lose weight, gain muscle and improve their health, you know it is not easy. That's why I created this program. You need more than a trainer. You need more than a diet. You need someone who is going to be there every step of the way to help you reach your goal. All sessions are private. I only work with individuals and couples who are committed to change. This program will change your life profoundly. If you are ready to make a real change in your life, I'm ready to help you succeed. Clients who get the best results train three times per week. When paid in advance, The Mind-Body Makeover is less than $50 per session for twelve sessions per month."

$59

estimated cost

$59

estimated cost

8. Cruz to the Top Fitness (Ashburn, VA)
Top Pro
5.0
from 37 reviews
5.0
(37)
5.0 (37)
  • 2 years in business
  • 52 hires on Thumbtack

Online now

"(Loudoun County) I train in a private fitness studio equipped with all the essentials for an optimal training session Including barbells, dumbbells, kettlebells, battle ropes , cable machine, box jumps, and clear open space for sport specific movements. On-site Training: I also commute for In-home / Corporate training bringing the gym to you with my fitness equipment; or if you have access to a gym. How: Using science-based research to optimize your workouts showing the most efficient and effective exercises yet practical to your level of fitness. My Philosophy: it's not WHAT exercises you do but HOW you do them gets the optimal results. My Approach: Instead of treating the cause of an unhealthy/sedentary lifestyle demanding you to do random exercises and training until exhaustion I educate on a healthy lifestyle that includes the fundamentals and importance -Sleep -Nutrition -Training theories/methods -Mindset Training -Safety Your body to a garden -you fertilize, tend the soil, uproot the weeds, water, leave in sunlight, giving the best conditions for growth- It'll only grow as well as the circumstances allow. My Plan: -Personalized Nutrition plan: get the results you need to build lean muscle while burning fat. This is KEY, it does not matter how hard you train you cannot out run a poor diet. -Tailored workouts: Depending on your goals we'll be doing a variety of method based workouts proved by Science and experience to help you achieve your goals optimally and efficiently. -Tracked Progress : Week by week your workouts will be progressively challenging and tracked so we're always reaching your goals closer week by week. Warming up properly pre-workout and a proper cool down stretching to gain flexibility. Move better and feel less pain in your body. -Mindset Training behind a successful company/campaign is a solid board, surrounding yourself with a supporting system is essential to help you reach your goals. I'm here to see you succeed, while constantly challenging you step by step with positive energy and educating you through your journey. We all know WHAT to do.. it’s simple.. Eat healthy, exercise consistently, and sleep 6-8 hours; but HOW we do it will get you the results."

$60

estimated cost

$60

estimated cost

Self Defense Lessons Cost Guide

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Q & A

Answers to commonly asked questions from the experts on Thumbtack.

How much is a boot camp?

The cost of fitness boot camps depends on how often you go, the package you are purchasing (or if you are paying a drop-in fee), the location of the bootcamp, the equipment the instructors provide, and the background and reputation of the instructor. Smaller towns and areas with a lower cost of living typically have lower rates for boot camp services than big cities and regions with a higher cost of living. If you’re paying per class on a drop-in basis, expect to pay anywhere from $12 to $25 or more, depending on the region and the instructor. When you purchase a package of classes, typically the more you buy at one time, the cheaper each class is. The same boot camp class might be $20 for a drop-in student, $15 for a student who pays for 10 classes per month, and $10 for a student who pays for 30 classes a month. Studio space can also affect costs, so if your boot camp takes place in a high-end gym with top-of-the-line equipment, the prices will likely be higher than a class that meets in an outdoor space with limited or no equipment. Shop around to find the right type of boot camp class and the right instructor for you.

What do you need for kickboxing?

What you need to bring to kickboxing depends on where you are working out and what your goals are. For a gym or fitness club’s cardio-based group kickboxing class that does not use punching bags, you generally need only appropriate workout gear and enough water. For kickboxers who are training in a martial arts studio, working one-on-one with a trainer toward a specific goal or sparring with competitors, you will need your own boxing gloves (12- to 16-ounce gloves provide more protection for beginners) and hand wraps (to protect and support your hands under the gloves, as well as keep them dry). If your lessons are in a martial arts studio, you may not be permitted to wear shoes, so bring clean socks if you don’t like to go barefoot. If your training includes sparring, you may be required to wear a mouthguard and/or protective headgear. Whether you’re in a group fitness class or hardcore training session, bring a sweat towel for your comfort and the comfort of people around you.

What is kickboxing?

Kickboxing is a type of martial art whose basic moves are widely practiced in personal and group fitness regimens. In combat kickboxing, two competitors fight using four points of contact — both hands and both feet — unlike traditional boxing, where competitors are allowed to use their hands. In competitive kickboxing, opponents must remain standing, and no fighting can occur on the mat or ground. Kickboxing has its roots in Muay Thai and other ancient martial arts. Some elemental moves from kickboxing include roundhouse kicks, back kicks, hooks, uppercuts and more.

Modern group fitness kickboxing is practiced in gyms and workout studios across the country. It draws its moves from combat kickboxing, but instead of fighting with an opponent, participants perform jabs, crosses, punches and kicks in instructor-led, choreographed routines set to music. Personal trainers also incorporate kickboxing moves into workout routines, spending time punching and kicking the bag. These strength-building moves, mixed with high-intensity intervals, boost heart rate and increase strength.

Is kickboxing good exercise?

Kickboxing is great exercise. It works your whole body and really gets your heart pounding. Kickboxing combines upper- and lower-body movements like roundhouse kicks and uppercut punches that boost calorie burning. The type of kickboxing you do will determine how much exercise you get. Kickboxing training that takes place in a martial arts studio will involve kicking and punching a sandbag or sparring with a competitor, both of which will sharply increase the amount of exercise you’ll experience in a kickboxing session. Comparatively, a study by the American Council on Exercise (ACE) found that women doing group fitness cardio kickboxing burned between 6.45 and 8.3 calories per minute, or approximately 350-450 calories burned during an hour-long class. This is roughly what you can expect to burn with jogging or similar exercise, but ACE says that cardio kickboxing offers the added benefits of increased strength and flexibility, sharper reflexes, and improved coordination. Whether you’re training to fight competitively, learning kickboxing as a form of self-defense, or taking cardio kickboxing at your local gym, you’ll get a full-body workout with positive health benefits.

Is kickboxing hard?

Kickboxing is as intense a workout as you want it to be. As with any fitness regimen, the more effort you put in, the more results you will get. The type of kickboxing you do will determine how physically challenging it is. Combat or self-defense kickboxing, where you train in a martial arts studio with sandbags or spar against combat partners, can be an intense physical workout. Group kickboxing classes that use sandbags as part of the workout will also elevate the degree of intensity, because of the level of exertion punching and kicking the bag requires. Cardio kickboxing group fitness, which employ kicking and punching moves but no sandbags, has comparable intensity to jogging but works a wider range of muscles while increasing strength, flexibility and coordination. Here are some of the core kickboxing moves:

  • Cross: A straight punch that you throw slightly across your body, using your dominant hand.
  • Jab: A quick, straight, face punch. Usually thrown with the non-dominant hand.
  • Uppercut: A punch thrown up from the midsection (using either hand) that connects with the underside of your opponent’s chin.
  • Hook: A curved punch (using either hand) that connects with your competitor’s jaw or chin.
  • Side kick: A kick delivered when your competitor is at an angle to you. Raise your leg to the side, then bend at the knee to deliver the kick.
  • Front kick: A kick delivered straight on while you are facing your opponent.
  • Roundhouse kick: A kick delivered by swinging a leg up in a clockwise or counterclockwise motion (depending on which leg you’re using) with momentum to strike the opponent with the instep of the foot.
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