Try Punit’s Explosive Muay Thai Shoulder Workout | #MyChallenge

Punit’s quickly learning that Muay Thai is all about endurance and explosive power, as well as striking with good technique. While he’s perfecting his hits with Pan in the ring, he’s using strength exercises in the gym too for ultimate full-body conditioning.

Muay Thai requires power, all-over strength, and endurance, so while this is primarily a shoulder workout, it also incorporating full-body moves such as squats to work your whole body.

These exercises combine strength with explosive movement so that you can enter the ring feeling in peak shape, ready to take on your opponent.

Use the following exercises for the ultimate 15-minute AMRAP workout. This is where you perform as many sets as possible in 15 minutes. As you improve, you should be able to fit more and more repetitions in, meaning it’ll always be a challenge.

Squat Press

10-15 repetitions

Hold a dumbbell in each hand around shoulder height, palms facing forwards. Stand with your feet about a shoulder-width apart and lower into a squat, keeping your chest up and knees behind your toes. As you stand up from the squat, push the dumbbells upwards and bring back down as you lower back into the next squat.


Renegade Row

10 repetitions on each side

Grab your dumbbells, and with one in each hand, get into the press up position. Pull your core and legs tight so that you can hold your form and raise one of the dumbbells, arms bent, until your upper arm is just above your torso and support yourself on the other arm. Slowly lower your arm back down and perform on the opposite side.


Dumbbell Squat Front Raise

10-15 repetitions

With a dumbbell in each hand, hold out your arms straight in front of you, with the dumbbells horizontal. As you squat down, bring the weight down between your legs, keeping your chest up and back straight. Then, come up from the squat and swing your arms up to above your head as you do, keeping them straight. Keep your arms just forward of your ears. Bring the arms back down as you start the next squat.


Hammer Curl

10-15 repetitions

Stand up straight, feet shoulder-width apart and knees slightly bent. Keep your torso tight with a dumbbell in each hand. Holding the dumbbells so that they’re vertical, curl them up to your shoulders, rotating your shoulders and bending your arm at the elbow. Lower back down under control.

Want to find out more about Muay Thai and how to train for it? Check out these articles:


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Evangeline Howarth

Evangeline Howarth

Writer and expert

Evangeline is a Veganuary convert and newbie vegan with a degree in English and French from the University of Nottingham. Having recently ditched the meat and dairy, she really enjoys the new flavours and cooking techniques she’s encountered on a plant-based diet. She’s been shocked by the millions of ways you can use tofu, however still hasn’t found a decent cheese substitute! When she’s not in the office or eating, Evangeline usually out running or sailing. As a qualified RYA Dinghy Instructor and a marathon runner, she knows the importance of providing your body with the right nutrients for endurance sports as well as a busy lifestyle. Find out more about Evie's experience here.