Hey there! Today we have an exciting video for you – an advanced Muay Thai class that you can do from the comfort of your own home. This 30-minute follow-along class is a sequel to our previous Muay Thai home workout for beginners. The video includes a warm-up, conditioning circuit, and technique training. The warm-up starts at 00:33 and consists of loosening the body and stretching exercises. The conditioning circuit features exercises like jumping lunges, check + knee, diagonal mountain climbers, and jumping teeps. The technique training includes 5 rounds, each lasting 3 minutes with a 30-second break, where you’ll learn various techniques like jab cross + counter punch, elbow + opposite knee + jump knee, and more. The video also includes a core workout at 31:19 and wraps up with a thank you message and an invitation to join the next class. So grab your water bottle and let’s get started!
Warm-Up
Before jumping into the challenging workout, it’s important to warm up your body and get those muscles ready for action. We’ll start with a series of exercises that will help loosen up your body and get your blood flowing.
First, let’s start with loosening up your neck. Begin by putting your ear to your shoulder and gently stretching your neck from side to side. This will help release any tension in your neck muscles.
Next, we’ll move on to stretching your shoulders and arms. Extend your arms out to the sides and make large circles forward and backward. This will help increase mobility in your shoulder joints and warm up your upper body.
Now, let’s move on to your hips. Stand with your feet shoulder-width apart and rotate your hips in clockwise circles, then switch to counterclockwise circles. This will help increase the flexibility and mobility of your hips, which is important for Muay Thai movements.
To warm up your lower body, we’ll focus on loosening up your ankles and calves. Stand with your feet together and draw circles with your ankles clockwise and counterclockwise. This will help improve the flexibility of your ankles and prevent any strain during the workout.
Lastly, we’ll do a full-body warm-up exercise. Stand with your feet hip-width apart and reach your arms up towards the ceiling. Keep your legs straight and swing your arms down while bending forward at the waist. Swing your arms back up and repeat this motion for a few reps. This exercise will help warm up your entire body and increase your heart rate.
Conditioning Circuit
Now that your body is warmed up, it’s time to move on to the conditioning circuit. This circuit is designed to challenge your cardiovascular endurance and build strength in your legs and core. Each exercise should be performed for a set number of repetitions before moving on to the next exercise.
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Jumping lunges: Start in a lunge position with your left leg forward, then jump and switch legs mid-air, landing in a lunge position with your right leg forward. Repeat this movement for the prescribed number of repetitions.
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Check + knee: Stand with your left leg slightly forward and your hands raised to guard your face. As you step forward with your right leg, simultaneously bring your left knee up towards your chest. Return to the starting position and repeat on the other side.
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Diagonal mountain climbers: Start in a plank position with your hands shoulder-width apart and your body in a straight line. Bring your right knee towards your left elbow, then return to the starting position and repeat with the opposite knee and elbow.
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Jumping teeps: Stand with your feet shoulder-width apart and your hands raised to guard your face. Jump as high as you can, bringing your knees up towards your chest. Land softly and repeat for the prescribed number of repetitions.
Technique Training
After the conditioning circuit, it’s time to focus on technique training. This part of the workout will help you improve your Muay Thai skills and perfect your form. Each round will consist of specific combinations and techniques that you’ll practice for three minutes, with a 30-second break in between rounds.
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Jab cross + counter punch: Start with a jab-cross combination, then add a quick move to create an angle. Finish the combination with a counter punch. This combination will help improve your punching accuracy and speed.
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Elbow + opposite knee + jump knee: Perform a powerful elbow strike, followed by raising your opposite knee towards your chest. Finish the combination with a jump knee strike. This combination will help develop your elbow and knee strikes, as well as improve your explosive power.
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Jab + teep + thrust teep + leg kick: Start with a jab, then follow it up with a teep (front kick) and a thrust teep (push kick). Finish the combination with a leg kick. This combination will help improve your kicking technique and teach you how to chain different strikes together.
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Lead check + switch fake + cross + rear kick + pendulum cross: Begin with a lead check (leg block), then perform a switch fake to create an opening for your cross. Follow it up with a rear kick and finish with a pendulum cross. This combination will help you work on your defensive skills, footwork, and powerful strikes.
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Rear low check + lead high check + lean + jumping elbow + spin elbow: Start with a rear low check (leg block), followed by a lead high check (leg block). Lean to one side, then perform a jumping elbow strike and finish with a spin elbow strike. This combination will help you practice different types of leg blocks and spinning strikes.
Core Workout
A strong core is essential for Muay Thai, as it helps with balance, stability, and power in your strikes. We’ll finish the workout with a core workout that targets your abdominal muscles.
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10 double crunches: Lie flat on your back with your knees bent and your feet on the ground. Place your hands behind your head, then lift your upper body and knees towards each other, squeezing your abs. Lower back down and repeat for the prescribed number of repetitions.
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10 bicycles: Lie flat on your back with your knees bent and your hands beside your head. Lift your shoulders off the ground and bring your right elbow towards your left knee, while extending your right leg out. Repeat on the other side, alternating your knees and elbows in a cycling motion.
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10 V sit-ups: Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, then lift your legs off the ground while keeping your knees bent. Simultaneously lift your upper body towards your legs, forming a V shape with your body. Lower back down and repeat for the prescribed number of repetitions.
Duration
This full Muay Thai class is approximately 30 minutes long. It includes a warm-up, conditioning circuit, technique training, and a core workout. Each section is designed to improve your overall fitness and enhance your Muay Thai skills.
Follow-Along
You can easily follow along with this Muay Thai workout at home. The video provides demonstrations and instructions throughout the class, making it easy for you to mimic the movements and learn proper form. Just press play, follow along with the instructor, and give it your all!
Sequel
This video is a sequel to our previous Muay Thai home workout class for beginners. If you’re new to Muay Thai or missed the previous class, don’t worry! This advanced class builds upon the foundations laid in the beginner’s class, allowing you to progress in your training.
Instruction
The instructors in the video provide demonstrations and detailed instructions for each exercise and technique. They guide you through the warm-up, conditioning circuit, technique training rounds, and core workout. Their expertise will ensure you perform each move correctly and safely.
Feedback
We encourage you to leave comments and feedback on the video. Your input is valuable to us as we strive to improve our content and deliver the best workout experience possible. Let us know what you liked, what you found challenging, and any suggestions you have for future videos.
Conclusion
Thank you for joining us in this advanced Muay Thai class! We hope you enjoyed the challenging workout and found it beneficial for your fitness and Muay Thai skills. We look forward to seeing you in the next class, where we’ll continue to push ourselves and improve together. Keep practicing and stay motivated!