4 Fighting Moves From Keri Russell's Trainer

Curious how actress Keri Russell stays in shape for her role in The Americans? Our friends at Shape have the workout that the actress loves!

Named after the goddess of safety, this Soteria Method workout from self-defense expert Avital Zeisler works your entire body to enhance your figure. By combining self-defense with cardio, these moves will not only make you fitter from head to toe but also make you feel empowered. Keep reading to find out exactly how Zeisler kept Keri Russell in fighting shape for The Americans.

How it works: Do 1 set of each exercise in order with little to no rest between moves.

You will need: Mat Source: Getty

<a href="http://www.shape.com/exercises/self-defense-burpees">Self-Defense Burpee</a>

<a href="http://www.shape.com/exercises/self-defense-burpees">Self-Defense Burpee</a>

A. Start in fighting stance.

B. Squat down and place both hands on the floor.

C. Shoot your legs out behind you.

D. Return to fighting stance with arms up. Perform 2 straight strikes.

Sets: 1
Reps: 12

<A href="http://www.shape.com/exercises/push-kick-jumping-jacks">Push Kick Jumping Jack</a>

<A href="http://www.shape.com/exercises/push-kick-jumping-jacks">Push Kick Jumping Jack</a>

A. Start in fighting stance with left foot in front.

B. Kick left leg, imagining driving ball of foot into the groin of a male attacker as you kick up above hips.

C. Do 1 jumping jack and land in the opposite fight stance with right foot in front. Kick again, this time with right leg. Continue, alternating legs.

Sets: 1
Reps: 15

<a href=" http://www.shape.com/exercises/cross-over-heel-kicks">Cross-Over Heel Kick</a>

<a href=" http://www.shape.com/exercises/cross-over-heel-kicks">Cross-Over Heel Kick</a>

A. Come to hands and knees with chest up.

B. Drive left heel diagonally across body. Return to starting position.

Sets: 1
Reps: 15 per side

<a href="http://www.shape.com/exercises/plank-elbow-twists">Plank Elbow Twist</a>

<a href="http://www.shape.com/exercises/plank-elbow-twists">Plank Elbow Twist</a>

A. Start in plank position. Hold for 5 seconds.

B. Swing right elbow up toward ceiling, twisting body. Return to starting position and repeat with left arm. Continue, alternating arms.

Sets: 1
Reps: 15 per side