Kickboxing Workout

Cool Muay Thai Kickboxing/MMA Heavy Bag Workout (3-5 x 3 min)

1) PHASE 1 (about 2 min): FIRST GO THROUGH THE BASIC MUAY THAI STRIKES WITH PERFECT FORM

3 X JAB
3 X STRAIGHT CROSS
3 X LEFT HOOK
3 X RIGHT HOOK
3 X LEFT UPPERCUT
3 X RIGHT UPPERCUT
3 X RIGHT SIDE ELBOW
3 X LEFT SIDE ELBOW
3 X RIGHT UPPERCUT ELBOW
3 X LEFT UPPERCUT ELBOW
3 X LEFT TEEP (FRONT KICK)
3 X RIGHT TEEP (FRONT KICK)
3 X RIGHT STRAIGHT KNEE
3 X LEFT STRAIGHT KNEE
3 X ROUNDHOUSE KICK
3 X SWITCH KICK

1) PHASE 2 (about 1 minute):

FOR THE REMAINDER OF THE ROUND (ABOUT 1 MIN), GO AT FULL POWER AND SPEED. MIX IT UP WITH COMBINATIONS, ACTIVE FOOT WORK & DISTANCES, CREATE DIFFERENT ATTACKING ANGLES ETC. (For ideas, see our example combos here: https://www.youtube.com/playlist?list=PLDdwpDc8VyYIFPfgBjm–LBl_9adsTJ0w )

REST 2 MINUTES, AND REPEAT FOR 2-4 TIMES FOR A TOTAL HEAVY BAG WORKOUT OF 15-25 MINUTES.

GENERAL TIPS

-ALWAYS WARM UP AND STRETCH PROPERLY BEFORE BAG WORK

-DURING PUNCHES, ALWAYS MAINTAIN WRIST TIGHT AND STRAIGHT DURING CONTACT TO AVOID INJURY ( AND WRAP YOUR HANDS WITH BOXING WRAPS)

-FOCUS ON GOOD FORM AND TECHNIQUE

-USE A PROPER WEIGHING BAG FOR YOUR EXPERIENCE-, SKILL AND STRENGHT LEVEL. IF YOU ARE A BEGINNER, USE A LIGHTER BAG TO AVOID INJURY. FOR MORE ADVANCED PRACTITIONERS A HEAVIER BAG WILL STAY STATIONERY FOR HARDER SHOTS. IT ALSO PREPARES STRENGTHENS THE BODY (E.G. SHINS) FOR HARDER CONTACT.

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Music: Birocratic: Beartooth Strangleheart & Ethan Meixsell: Start Your Engines

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