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.
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.
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
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.
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.