The best, and most complete work-out for someone to use when training for self-defense is one that consists of compound exercises and exercises designed to strengthen one’s core. Having a solid base is a must to one’s survival when being attacked.
If you have ever been hit hard in the stomach, you would understand how important it is to have a strong core and thick abdominal muscles to help weather the blow. One also needs to train quick, explosive movements to help them when they must make quick, split second decisions.
A general work out designed for beginner’s to strengthen their base, and core would follow something like this.
Squats – 3 sets of 15-20
Muscle endurance is key, and nothing is more important then having a solid base. You’re legs hold you up… What happens if your legs give during a fight? Unless you are a jujitsu expert or very experienced wrestler, you do not want to be on the ground against an attacker, especially one that is standing.https://www.bodybuilding.com/fun/wotw73.htm