Today we have an exciting 30-minute Muay Thai and kickboxing workout video titled “30-Minute Muay Thai and Kickboxing Workout with Heavy Bag – Class #13.” Created by Vivek Nakarmi from Pentagon MMA, this video provides a dynamic class focusing on kicks and punches. The workout emphasizes proper technique over speed and power, ensuring that participants develop the best technique for Muay Thai. The video includes a warm-up with jumping jacks and scissor jacks, followed by a series of exercises such as block exercises, squat and lunge exercises, and rounds of combinations including jab-cross-hook, body kicks, and low kicks. The video is available on YouTube, and viewers are encouraged to like, subscribe, and share the content.
Welcome back to another 30+ minute heavy bag workout video! In this session, we have Carl and Josh as our supermodels to guide you through the techniques. This class will focus on kicks and punches, with an emphasis on technique over speed and power. We will begin with a warm-up comprising of jumping jacks and scissor jacks, followed by various exercises including block exercises, squats, and lunges. Throughout the workout, we will be performing rounds of combinations such as jab-cross-hook, body kicks, and low kicks. Remember to have fun, focus on technique, and complete the entire workout without pausing. Let’s get started!
Warm-up
To prepare your body for the intense workout ahead, we will start with some warm-up exercises. The first exercise is jumping jacks. Stand with your feet together, then jump while simultaneously spreading your legs wide and raising your arms above your head. Continue this motion for a few minutes to get your heart rate up and warm up your muscles.
After jumping jacks, we will move on to scissor jacks. Stand with your feet shoulder-width apart and arms extended to the sides. Jump and cross your legs, bringing your left leg in front of your right leg, while simultaneously crossing your arms in front of your chest. Repeat this motion, alternating your legs and arms, for a few minutes. Scissor jacks help to improve coordination and flexibility.
Stretching
Now that your muscles are warmed up, it’s time to stretch to increase your flexibility and prevent any potential injuries during the workout. We will start with chest stretches. Stand with your feet shoulder-width apart and interlace your fingers behind your back. Gently straighten your arms and lift them up, feeling the stretch in your chest and shoulders. Hold this stretch for 30 seconds and then release.
Next, we will move on to leg stretches. Stand with your feet together and extend your left leg forward. Bend at the waist and reach towards your toes, feeling the stretch in the back of your leg. Hold this stretch for 30 seconds and then switch sides. Repeat this stretch on both sides to improve the flexibility of your hamstrings.
Knees and Alternating Knee Exercises
To target your core and improve your knee strikes, we will now do some knee exercises. Stand with your feet shoulder-width apart and lift your left knee up towards your chest, keeping your abs engaged. Lower your leg back down and repeat with the right leg. Alternate between lifting your knees for a few minutes to strengthen your core and improve your knee strikes.
Block Exercises
Proper blocking technique is crucial in Muay Thai and kickboxing to protect yourself from strikes. We will now focus on block exercises. Start with punch block exercises. Stand with your hands up in guard position, and as your partner throws punches, block them by moving your arms in a circular motion, deflecting the punches away from your body. Practice this block exercise to improve your reflexes and defensive skills.
Next, we will move on to kick block exercises. Similar to punch block exercises, you will need a partner for this exercise. Your partner will throw kicks towards your body, and you will block them by raising your leg in a controlled manner to intercept the kick. Repeat this exercise to practice your blocking technique and develop your leg strength.
Squat and Lunge Exercises
To strengthen your lower body and improve your kicking power, we will now do some squat and lunge exercises. Start with squats by standing with your feet shoulder-width apart and lowering your body down into a seated position, keeping your weight on your heels. Rise back up to the starting position and repeat for a few minutes. Squats target your quadriceps, hamstrings, and glutes.
Next, we will move on to lunges. Step forward with your right leg, keeping your knee at a 90-degree angle, and lower your body down until your left knee is just above the ground. Step back and repeat with your left leg. Lunges target your quads, hamstrings, and glutes, and also help to improve your balance and stability.
Combinations
Now it’s time to practice some combinations of punches and kicks. The first combination is a jab-cross-hook combination. Start in a fighting stance with your left leg forward and your hands up in guard position. Throw a quick jab with your left hand, followed by a cross with your right hand, and finish with a hook punch using your left hand. Repeat this combination for a few minutes, focusing on speed and precision.
Next, we will move on to a body kick combination. Start in a fighting stance and throw a jab-cross combination as before. Instead of a hook punch, follow up with a powerful body kick using your lead leg. Practice this combination to improve your kicking technique and power.
Another combination we will work on is a low kick combination. Start in a fighting stance and throw a jab-cross combination. Finish the combination with a low kick aimed at your opponent’s legs. This combination is effective for targeting your opponent’s lower body and wearing them down.
Active Rest Exercises
To keep your heart rate up and maintain your stamina, we will include some active rest exercises in the workout. The first exercise is squats. Stand with your feet shoulder-width apart and lower your body down into a squat, keeping your weight on your heels. Rise back up to the starting position and repeat for a set amount of time or repetitions.
Next, we will move on to sit-ups. Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your upper body off the ground, engaging your abdominal muscles. Lower your body back down and repeat for a set amount of time or repetitions. Sit-ups target your core muscles and help to improve your overall strength and endurance.
Combination of Block and Round Kick Exercises
Now we will combine the block exercises and round kick exercises we previously practiced for a more advanced combination. Start in a fighting stance and have your partner throw punches towards your body. Block the punches using the techniques we practiced earlier. After each block, follow up with a powerful round kick aimed at your partner’s body. Repeat this combination for a set amount of time or repetitions to improve your defensive skills and kicking power.
Final Combination
For the final combination, we will focus on a left block and left kick. Start in a fighting stance and have your partner throw punches towards your body. Block the punches using a left block, raising your left arm to intercept and deflect the punches. After each block, follow up with a strong left kick aimed at your partner’s body. Repeat this combination for a set amount of time or repetitions to refine your blocking and kicking technique.
Conclusion
Congratulations on completing the Heavy Bag 30-minute Workout for Muay Thai and Kickboxing! This dynamic class focused on kicks and punches to help improve your technique, speed, and power. Remember, in Muay Thai, proper technique is crucial, so always focus on getting your techniques down before focusing on speed and power.
Throughout the workout, we covered warm-up exercises like jumping jacks and scissor jacks to get your heart rate up and warm up your muscles. We also incorporated stretching exercises for your chest and legs to improve flexibility.
We practiced knee exercises, block exercises for punches and kicks, squat and lunge exercises to strengthen your lower body, and various combinations of punches and kicks to improve your overall skills.
During the active rest exercises, we maintained a high intensity to keep your heart rate up and enhance your endurance. We also included a combination of block and round kick exercises to challenge you further.
Remember to have fun and keep focusing on your technique throughout the workout. If you enjoyed this video, don’t forget to like, subscribe, and share the content. We would also love to hear your feedback and suggestions for future workouts.
Stay tuned for more training videos and continue to challenge yourself in your Muay Thai and kickboxing journey. Keep practicing, stay dedicated, and never stop improving. Keep up the great work!