Functional fitness is what helps you in your day-to-day life, not just in your fitness journey. A great example of this is self-defense: what use is constant training if it can’t protect you in the real world? Martial arts focus on filling this gap and bringing together health, fitness and safety. While there’s debate on the best type of martial arts for self-defense, it can be useful to pick and choose moves from each to keep in your back pocket in case push comes to shove. We’ve collected five moves from martial arts coaches, self defense instructors, and fitness trainers that are both effective and easy to learn.