yeah a beginner class may look like this
-first you have light stretching
-then you have a pretty intense arobic type warm up (running, push ups, situps, jump roap, all sorts of stuff). you go at your own speed....but this class will wear anyone out no matter how good a shape you think you are in.
-heaving stretching
-combatives....work on punching, elbows, knees, hammer fists, palm strikes, etc... (air, focus mits, heavy pads)
- self defense (getting out of chokes, bear hugs, etc.....)
- then you usually have a nice exhaustion drill where the teachers try to kill you before you leave..just kidding...kinda....this is a drill to basically push you to your extreem....you may do pushups for 30 seconds then sprint across the room and then wail on a bag for 30 seconds afterwhich you are quickly choked..get out..sprint across the room kick a pad for 30 seconds......very very crazy...but good exercise
this is a typical begginer class....there are 5 levels i think and they take about 4 months each to complete if you work hard....and you have to be invited to finish the last level....testing is pretty tough
anybody can do it....lot's of women and older people in my classes