Welcome back to my YouTube channel! In this video, Audrey and Chris will guide you through a full Muay Thai class for beginners. This follow-along workout is perfect for those starting out in Muay Thai and can be done at home without any equipment. The class includes a warm-up, technique work, and core exercises. Don’t worry if you’re new to Muay Thai – Audrey and Chris will talk you through everything, making it easy to follow along. They also encourage viewers to let them know if there are any specific techniques they would like to see in future content. So grab your yoga mat or find a soft surface, and get ready for a fun and challenging workout!
The video is about 30 minutes long and covers a range of techniques such as jab cross, elbow strikes, knee strikes, and more. It’s a great opportunity to learn the basics of Muay Thai while getting a full-body workout. Plus, Audrey and Chris bring a friendly and humorous vibe to the class, making it enjoyable and entertaining. So get ready to kick, punch, and sweat your way through this full Muay Thai class for beginners!
Warm-up
Introduction to the warm-up
Before diving into the intense workout, it’s crucial to warm up your body. This will help prevent injuries and prepare your muscles for the exercise to come. In this warm-up, we will focus on loosening up the neck, shoulders, arms, and legs. Let’s get started!
Exercises for the neck
We often neglect the neck muscles in our workouts, but they play an important role in maintaining good posture and preventing injuries. Start by gently rolling your neck in a circular motion clockwise, and then switch to counterclockwise. Next, tilt your head to the left and hold for a few seconds before repeating on the right side. Finally, bring your chin down towards your chest and hold for a stretch.
Exercises for the shoulders
The shoulders are a common area of tension, especially for those who spend a lot of time sitting at a desk or working on a computer. To release that tension, start by shrugging your shoulders up towards your ears, and then relax them down. Next, roll your shoulders forward in a circular motion, and then switch to rolling them backward. Finally, reach one arm across your body and use the other arm to gently pull it towards you for a shoulder stretch.
Exercises for the arms
Strong arms are essential in Muay Thai, as they are used for striking and defending. To warm up your arms, start by doing arm circles. Extend your arms out to the sides and make small circles, gradually increasing the size of the circles. After a few seconds, switch directions and make circles in the opposite direction. Next, extend one arm out in front of you and use the other arm to pull it towards your chest for a tricep stretch. Repeat on the other side.
Exercises for the legs
Strong legs are crucial for stability and power in Muay Thai. To warm up your legs, start by doing some leg swings. Stand next to a wall or support and swing one leg forward and backward, gradually increasing the range of motion. After a few swings, switch legs and repeat. Next, stand with your feet shoulder-width apart and squat down as low as you can, keeping your heels on the ground. Hold the squat for a few seconds before standing back up. Repeat this squat stretch a few times to warm up your leg muscles.
Technique Work
Introduction to the technique work
Now that we’re warmed up, it’s time to focus on the technique work. In this section, we’ll be practicing different combinations and strikes commonly used in Muay Thai. Remember to maintain proper form and technique throughout the workout. Let’s get started!
Round 1: Jab cross
The jab cross is one of the fundamental combinations in Muay Thai. Begin by standing in your fighting stance, with your dominant hand as your lead hand. Start with a quick jab (a straight punch with your lead hand) followed by a powerful cross (a straight punch with your rear hand). Focus on maintaining a strong and stable stance, rotating your hips to generate power, and snapping your punches back quickly for a fast and effective combination.
Round 2: Crossing elbow + knee
Elbows and knees are devastating strikes in Muay Thai. In this round, we’ll be practicing a combination of a crossing elbow strike and a knee strike. Start in your fighting stance and throw a powerful crossing elbow strike with your lead hand, keeping your elbow tight to your body. Follow it up with a knee strike, bringing your knee up towards your target. Remember to engage your core and use your hips to generate power in these strikes.
Round 3: Jab + cross to body + leg kick
In this round, we’ll be focusing on attacking the body and legs. Begin by throwing a jab (lead hand straight punch) followed by a cross (rear hand straight punch) targeting your opponent’s body. After the cross, quickly pivot your body and deliver a powerful leg kick with your rear leg, aiming for your opponent’s thigh. Focus on maintaining balance and proper technique throughout the combination.
Round 4: Lead block/check + switch kick + cross
Defense is just as important as offense in Muay Thai. In this round, we’ll be practicing a lead block or check, followed by a switch kick and a cross. Start by lifting your lead leg and checking a kick from your opponent. Immediately after the block, switch your stance and perform a powerful kick with your rear leg. Finally, follow it up with a cross (rear hand straight punch). Remember to stay light on your feet and pivot your hips for maximum power.
Round 5: Jab + push kick/teep + spinning elbow
In this final round, we’ll be combining strikes and incorporating a spinning elbow strike. Start with a jab (lead hand straight punch) followed by a push kick or teep (a front kick with your lead leg). After the push kick, quickly spin your body and deliver a spinning elbow strike with your rear elbow. Focus on fluidity of movement and generating power from your core and hips in each strike.
Core Work
Introduction to the core work
A strong core is essential for stability, balance, and power in Muay Thai. In this section, we’ll be focusing on exercises that target your core muscles. Remember to engage your core throughout each exercise and maintain proper form. Let’s get those abs working!
3-minute round
We’ll start with a 3-minute round of core exercises. Set a timer and perform as many rounds as you can within the 3-minute time frame. Move through the exercises with minimal rest in between. This high-intensity round will challenge your core strength and endurance.
Exercise 1: Crunches
Crunches are a classic core exercise that target your abdominal muscles. Start by lying on your back with your knees bent and feet flat on the ground. Place your hands either behind your head or crossed over your chest. Engage your core and lift your upper body off the ground, curling towards your knees. Focus on using your abdominal muscles to initiate the movement and avoid straining your neck. Lower back down to the starting position and repeat for the desired number of repetitions.
Exercise 2: In & outs
In & outs are a challenging exercise that targets your lower abs. Start by sitting on the ground with your knees bent and feet hovering slightly off the ground. Lean back slightly to engage your core. From this position, simultaneously extend your legs out straight in front of you and lean back further, then bring your knees back in towards your chest. Focus on controlled and deliberate movements, engaging your lower abs throughout the exercise.
Exercise 3: Roll backs into sit-ups
Roll backs into sit-ups are a dynamic core exercise that targets your entire abdominal area. Start by sitting on the ground with your knees bent and feet flat on the floor. Lean back slightly to engage your core. From this position, roll back onto your upper back and then roll forward into a seated position, initiating the movement with your core muscles. Once in the seated position, perform a sit-up by lifting your upper body towards your knees. Lower back down and repeat the roll back into sit-up motion for the desired number of repetitions.
Additional Information
Recommended equipment
For this Muay Thai class, no equipment is necessary. However, it is recommended to have a yoga mat or a soft surface for the core work to provide cushioning and support.
Suggestions for future content
If you have any specific techniques or combinations that you would like to see in future content, don’t hesitate to let us know. Your feedback is valuable and will help us tailor our workouts to your interests and needs.
Creators’ Instagram page
For more content, updates, and tips on Muay Thai, be sure to check out our Instagram page. We regularly post videos, tutorials, and insights into the world of Muay Thai. Follow us for all the latest updates.
Compilation of ‘fails’
We all make mistakes, and even in Muay Thai, there are moments that don’t go as planned. If you’re up for a laugh, head over to our Instagram page, where we’ve compiled a hilarious collection of “fails” from our training sessions. It’s a lighthearted reminder that nobody is perfect, and we can all have a good laugh at our own expense.
Conclusion
Congratulations on completing this full Muay Thai class for beginners! We hope you enjoyed the workout and found it challenging yet rewarding. Remember to always listen to your body, take breaks as needed, and gradually increase the intensity of your workouts over time. Muay Thai is a demanding and exciting sport, and with dedication and practice, you’ll continue to improve. Keep up the great work, and we’ll see you in the next class!