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Moderate Workout

Thai Boxing

Moderate   30 minutes

Target Areas: Full Body

Equipment: No Equipment

Frank 🇺🇸 🇩🇪
 		    Added by Personal Trainer Frank 🇺🇸 🇩🇪
Thai Boxing
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

Let's get kicking and burn that fat away! This is not the ultimate thai workout but it does the job. As a plus, use your Calm or any other meditation app at the end of this workout for an added bonus. Meditaions are always a plus when doing Thai exercises!

Exercises

Set 1: 1 round
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minute
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minute
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
The Heisman
The Heisman
1 minute
Jabs
Jabs
1 minute
Left Hooks
Left Hooks
45 seconds
Right Hooks
Right Hooks
45 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
1 minute
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minute
Upper Cuts
Upper Cuts
45 seconds
Power Punches
Power Punches
45 seconds
Rest
Rest
1 minute

Set 2: 1 round
Left Dumbbell Woodchops
Left Dumbbell Woodchops
1 minute
Right Dumbbell Woodchops
Right Dumbbell Woodchops
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Front Kicks
Front Kicks
1 minute
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
1 minute
Rest
Rest
1 minute

Set 3: 1 round
The Saw
The Saw
1 minute
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minute
Sit-Ups
Sit-Ups
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute
Diamond Crunches
Diamond Crunches
1 minute
Frog Crunches
Frog Crunches
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
1 minute
Double Pigeon
Double Pigeon
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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