The ancient art of Thai Boxing, or Muay Thai, originates from Thailand, where it is the national sport. In the past 15 years, it has seen a huge increase in popularity all over the world due to its explosive techniques and entertaining fighting style. Thai Boxing has such a high diversity of dynamic movements that it can be used to create some great high-intensity workouts.
Here is a Thai Box Warrior workout using a combination of Thai Boxing techniques and functional training exercises. You’ll need a punching bag and gloves for some of these. Try it out and let us know what you think.
This workout should be done as a circuit for three total rounds.
This is a lethal Thai Boxing combination, incorporating powerful punches and shattering roundhouse kicks!
Start with 3 straight punches, followed by a roundhouse kick. If you lead with a left punch, finish with a right kick, and vice versa. Go for 1-minute rounds. In round 1, finish with the right kick. In round 2, finish with a left kick. In round 3, alternate right and left.
Remember to exhale on every punch and kick. Keep your punches sharp and straight and turn your hip over on the kick, making sure to connect with the shin.
This drill combines two classic body weight exercises, push-ups and mountain climbers. The push-ups will help you develop some awesome punching power, and the mountain climbers will get you the explosive core you need for powerful knees and kicks.
Use the following rhythm: 1 push-up + 3 knee tucks. Alternate which knee you start with each time. If you’re doing push-ups on your knees (nothing wrong with that, as long as you try straight ones first), make sure to pop back up for the knees. Do as many as you can of these in 1-minute.
3 Hooks – 3 Knees
This is a cardio killer! Combining powerful hooks and explosive knees, you’ll release some serious primal energy while developing a super strong core.
Because both hooks and knees are shorter range techniques, you’ll want to move closer to the bag for this one. Start with 3 hooks, leading with a different hand each time. Make sure to turn your core on every punch, locking your arms in place to avoid under rotating. Follow it up with 3 right knees in the first sequence, then 3 left in the second sequence. Keep alternating like this for the whole 1-minute round.
Powerful legs, balance and technique all wrapped into one killer exercise. You might want to take a deep breath to increase your focus before starting this one.
Set up in an angled squat position, basically get into a kicking position then squat down. Come up and deliver a roundhouse kick, immediately returning to the squat position. Remember to exhale on every kick. Start with the right kick in round 1, the left kick in round 2, and alternate between left and right in round 3 (that one’s tricky, so take your time). This is another 1-minute round.
Take no more than 20-30 second breaks between exercises, and no more than a 1-minute rest between rounds. If you are new to Thai Boxing, take your time with the techniques. Better to take it slowly and do it right than to do it fast and incorrectly.