Kickboxing Muay Thai Home Workouts. (single person)

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This topic contains 3 replies, has 1 voice, and was last updated by  Boone 4 months, 3 weeks ago.

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    Boone
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    • Posts: 406
    44 pts

    Single person home workouts. For those that have some knowledge of the basic techniques. A lot of emphasis will be on cardio.

    5rds 2minutes
    Do as many reps as possible during the time duration.

    Round 1
    Jumping Jacksx5 Jab Cross Hook Rear Knee Sprawl 1212(ie:jab cross jab cross)

    Round 2
    Jumping Jacksx5 Jab Cross Hook Rear Knee Swtich Knee Sprawl 1212(ie:jab cross jab cross)

    Round 3
    Jumping Jacksx5 ab Cross Hook Rear Knee Switch Knee Sprawl Roll Back 1212(ie:jab cross jab cross)

    Round 4
    Jumping Jacksx5 Jab Cross Hook Rear Knee Switch Knee Sprawl Shoulder Roll Back 1212(ie:jab cross jab cross)

    Round 5
    Jumping Jacksx5 Jab Cross Hook Rear Knee Switch Knee Sprawl Shoulder Roll Back Sprawl 1212(ie:jab cross jab cross)

    • This topic was modified 5 months, 2 weeks ago by  Boone.
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    Boone
    Moderator
    • Posts: 406
    44 pts

    3rds 2minutes

    1212=Jab Cross Jab Cross

    Round 1
    Jacksx5 1212 Running Kneesx4

    Round 2
    Jacksx5 1212 Uppercutsx4(Shoeshine) Running Kneesx4

    Round 3
    Jacksx5 1212 Uppercutx4 Hooksx4 Running Kneesx4

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Advanced

    4 Rds 25 Reps
    Jacks
    Squats
    Push Ups
    Straight Leg Sit Ups w/Jab Cross

    Rd1
    20 Count
    Jab Front Push Kick Step Lead Hook Rear Round Kick

    30 seconds each:
    Squats
    Push Ups
    Jack Knives

    60 seconds
    1212 (handweights punchout)

    2 Minute Rd
    Jacks x5 Jab Cross Hook Rear Knee Sprawl Jab Cross Jab Cross
    60 seconds
    1212 (handweight punchout)

    Rd2
    20 Count
    Jab Front Push Kick Step Lead Hook Rear Round Kick

    30 seconds each:
    Squats
    Push Ups
    Jack Knives

    60 seconds
    1212 (handweights punchout)

    2 Minute Rd
    Jacks x5 Jab Cross Hook Rear Knee Sprawl Jab Cross Jab Cross
    60 seconds
    1212 (handweight punchout)

    Rd3
    20 Count
    Jab Front Push Kick Step Lead Hook Rear Round Kick

    30 seconds each:
    Squats
    Push Ups
    Jack Knives

    60 seconds
    1212 (handweights punchout)

    2 Minute Rd
    Jacks x5 Jab Cross Hook Rear Knee Sprawl Jab Cross Jab Cross
    60 seconds
    1212 (handweight punchout)

    Rd1
    20 Count
    Slip Check Hook Cross Switch Kick
    30 seconds:
    Squats
    Push Ups
    Jack Knives

    60 seconds
    1212 (handweight punchout)

    Rd2
    20 Count
    Slip Check Switch Kick Hook Cross
    30 seconds:
    Squats/PushUps/JackKnives
    60 seconds
    1212 (handweight punchout)

    2 Minute Rd
    Jacks x5 Jab Cross Jab Cross Running Knees x4 Roll Back

    60 seconds
    1212 (handweight punchout)

    Rd1
    20 Count
    Jab Cross Hook Rear Knee Jump Front Knee Clinch Running Kneesx2 Shuck

    60 seconds:
    Squat Hold
    Elbow Plank
    L-Sit

    Rd2
    20 Count
    Jab Cross Hook Rear Knee Jump Front Knee Clinch Running Kneesx2 Shuck

    45 seconds:
    Squat Hold
    Elbow Plank
    L-Sit

    Rd3
    20 Count
    Jab Cross Hook Rear Knee Jump Front Knee Clinch Running Kneesx2 Shuck

    30 seconds:
    Squat Hold
    Elbow Plank
    L-Sit

    30 seconds
    Thrusters
    Long Leg Lifts
    Scissors
    Flutters
    Crunches
    Cross Knee Crunches
    1/4Crunch

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Beginners
    6rds 2minutes
    1212=Jab Cross Jab Cross

    Round 1
    Jacksx5 1212 Running Kneesx4 1212
    30s Sit Ups w/1212
    Rest 30s

    Round 2
    Jacksx5 1212 Hooks Running Kneesx4 Uppercutsx4
    30s Sit Ups w/1212
    Rest 30s

    Round 3
    Jacksx5 1212 Hooksx4 Uppercutsx4 Running Kneesx4 Hooksx4
    30s Sit Ups w/1212
    Rest 30s

    Round 4
    Jacksx5 1212 Hooksx4 Uppercutsx4 Elbowsx4Running Kneesx4 Elbowsx4
    30s Sit Ups w/1212
    Rest 30s

    Round 5
    Jacksx5 1212 Hooksx4 Uppercutsx4 Elbowsx4 Running Kneesx4 Push Kicksx4 LRLR 30s Sit Ups w/1212
    Rest 30s

    Round 6 COMBO
    Jacksx5 Jab Front Push Kick Jab Cross Hook Rear Knee Rear Elbow

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