Скачать или смотреть Full Muay Thai Training / Workout (60 Minutes Training class)

Warmup
1. Skipping ropes
2. Shadow boxing (5 minutes)

Heavybag (each round 3 minutes with 1 minute break)
Round 1: Light & clean: One + Two + left hook body + right lowkick
Round 2: More power: One + Two + right hook body + left lowkick
Round 3: Full power: One + Two + left hook body + right lowkick

Round 4: Light & clean: Left hook + switch stance + left roundhousekick body + Cross + right elbow
Round 5: More power same combination
Round 6: Full power same combination

Round 7: Light & clean: Blocking with left knee + stepping in + right knee + right elbow + left elbow + left knee + right knee
Round 8: More power same combination
Round 9: Full power same combination

Endurance 100:
1. 100x frontkicks on heavybag left + right (keeping bag behind centerpoint)
2. 100x knees left + right
3. Walk while throwing 100x high knees

Core strength
1. Planque (1 min with 30 seconds break for 3 rounds)
2. Mountain climbers (100x)
3. Supermans with feet and hands of the floor (100x)
4. Bicycles with elbows touching knees (100x)
5. Scissor kicks (50x)
6. Flutter kicks (50x)