Kickboxing/Muay Thai-Inspired Workout


My husband and I constantly dream about one day being able to take mixed martial arts classes and are increasingly inspired by movies like Ong Bak, Thai Warrior, or (of course) Bruce Lee classics. After watching Thai Warrior last night, I decided to gear my workout today towards more of a kickboxing/Muay Thai workout. I don’t have any experience in Muay Thai except from what I’ve watched on the screen, so basically, I just threw in a few elbows and knees and bag work to get a little different workout in.

Intervals: 1 min. active, 20 sec. rest, repeat 10x

1. Low/High Sidekicks–right side

2. Low/High Sidekicks–left side

3. Low/High Double Sidekicks–right side

4. Low/High Double Sidekicks–left side

5. Jab, Cross, Elbow Strike–right side

6. Jab, Cross, Elbow Strike–left side

7. Double Knee Strikes–right and left leg

8. Burpees with Knee Strike

9. Oblique Crunches–right side

10. Oblique Crunches–left side

 

1.-2. Low/High Sidekicks

Start in a basic fighting stance, then perform a sidekick low on the bag.

Start in a basic fighting stance, then perform a sidekick low on the bag.

Return to a basic fighting stance, and then perform a high sidekick.

Return to a basic fighting stance, and then perform a high sidekick.

 

3.-4. Low/High Double Sidekicks

Perform a low sidekick as in the first set above, but then skip returning to the fighting stance and immediately perform a high sidekick. Return to fighting stance and repeat.

 

5.-6. Jab, Cross, Elbow Strike (this one’s pretty self explanatory)

Jab...

Jab…

 

...cross...

…cross…

 

...elbow.

…elbow.

 

7. Double Knee Strikes

My form isn’t the best for these, but it still gave my core and legs a great workout.

Start in a fighting stance again. Pretend as though you are grasping someone's shoulders in front of you and dragging them down to your knee while thrusting your right knee upward. Do two knee strikes, then switch to the other leg.

Start in a fighting stance again. Pretend as though you are grasping someone’s shoulders in front of you and are dragging them down to your knee while thrusting your right knee upward. Do two knee strikes, then switch to the other leg.

 

 

8. Burpees with Knee Strike

Most people seem to know how to do burpees nowadays, so I won’t bore you with step-by-step instructions. Perform a normal burpee and add in a right and left knee strike at the end. Repeat.

 

9.-10. Oblique Crunches

Start laying on your right side with your right arm slightly in front of you on the floor and left hand behind your head.

Start laying on your right side with your right arm slightly in front of you on the floor and left hand behind your head.

 

Contract your core (especially your obliques), use your right arm for support, and bring your upper and lower body together.

Contract your core (especially your obliques), use your right arm for support, and bring your upper and lower body together.

 

 

 

 

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