Muay Thai Workouts For Beginners

Muay Thai workouts for beginners is a great way for non-competitive people to get a full body workout that shows results. Muay Thai workouts build endurance, strength, agility and speed. If you play other sports or take part in other activities, this a good workout for cross training. 

Warm Up. Before any workout you need to warm up to prepare your muscles for the work and prevent injuries. A good warm up for a Muay Thai workout is to first stretch really well. Then jump rope for 3 minutes at a medium intensity to get your cardiovascular system warmed up. Use walking lunges to warm up lower body. Do 2 sets of 15 walking lunges. Finish your warm up with 20 jumping jacks at moderate intensity.

Muay Thai Resistance Training. Resistance training is optional but always brings the benefits of added strength which helps you with form during the Muay Thai movements. For resistance training do 2 sets of 12 seated rows, 2 sets of 12 leg presses and 2 set of 15 dumbbell chest presses.

Muay Thai Shadow Boxing Combos. For your workout start with a few simple shadow box techniques to learn the moves. These should include only punches. Start at low intensity for 1 minute, then bump it up to medium intensity for 3 minutes. Rest for 1 minute and go through it again. Work through a few combinations. These should include: left straight/right straight; left hook/right hook/left hook; left hook/right hook/left hook/right straight; left hook/right hook/left hook/right upper cut; jab/right straight/left straight/right upper cut.

Muay Thai Partner Workouts. When you're ready work with a partner using focus mitts. Do the same routine as the punches only part of your shadow boxing. 1 minute of low intensity punches, 3 mintues of medium intensity punches followed by 1 minute of rest and another round of the same sequence. 

Muay Thai Pad Strikes. Once you've done a little partner work it's time to mix in some strikes. Use knees, kicks and shins for 3 minutes. Perform two rounds of this with 1 minute of rest in between the rounds. If you don't have a partner, do air strikes.

Heavy Bag. Using a heavy bag is a great way to practice moves with a little resistance thrown in. Do heavy bag strikes for 3 minutes  followed by a 1 minute break and another round of strikes.

Cool Down. To cool down from your workout, jump rope at a low to moderate intensity for 3 minutes.