Our standard self-defense seminar is approximately 90 minutes. The first 20-30 minutes includes a discussion focusing on how to avoid a self-defense situation, when to run away, and common myths surrounding self-defense. The physical component of the seminar is approximately 60 minutes. Participants are taught how to knee and elbow properly on heavy shield bags. Once this is accomplished, the seminar then teaches participants how to effectively employ these knees and elbows in a variety of scenarios (specifically, against a punch and against a bear hug). The final physical portion of the seminar focuses on defense against sexual assault, using basic grappling skills to fend off an assault. The seminar can be considered a mild workout but is not cardiovascular in nature.