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BC92 - Track 7

This 3 sentence summary provides the high level information about the content and structure of the Muay Thai cardio track: The track is 4 minutes and 20 seconds long and contains different knee and running man exercises at varying intensities to improve cardio, with sections that include 4 repetitions of 8 knee strikes on each side, 12 repetitions of running man exercises, and 11 repetitions of descending elbow strikes followed by running man exercises to finish.

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40 views2 pages

BC92 - Track 7

This 3 sentence summary provides the high level information about the content and structure of the Muay Thai cardio track: The track is 4 minutes and 20 seconds long and contains different knee and running man exercises at varying intensities to improve cardio, with sections that include 4 repetitions of 8 knee strikes on each side, 12 repetitions of running man exercises, and 11 repetitions of descending elbow strikes followed by running man exercises to finish.

Uploaded by

rl
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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BC92_Track 7 (Carnival) 4:20mins

This Muay Thai track is short and sweet. Time to peak up your cardio.

Intro Track introduction. A lot of running knees


4x8 with different intensity.
2: Move in. Strike up.

Knee L x2 1: Knees higher than hips.


Knee R x2 2: Brace abs to support lower B.
4x 3: To increase intensity, hop.
4: Add on Running man. L R

Running Man L R L1
12x8 No bouncing yet.
L1 8x L2
L2 8x Swing hips. Elbow past the ribs. Engage core.
L3 8x L3
Crunch. Hands high up. Lean forward.

Hold OTS 1:
2: Squeeze butt. Push hips forward.
3: Lean back. Engage.
4: Jab cross 7.
Jab L Cross R Jab L 1: J C J Elbow.
Descending Elbow R 2: R L R L Elbow.
11x 3: Descending elbow
4: Elbow to eyebrow.
5: Starting point end point (demo)
6: More intensity? Lift chest high. Snap
7:
8:
9:
10:
11: Running Man R L.
Running Man L R L2
L2 8x Straight. Tune it up. Hands to hips.
L3 8x
L3
Shoulders forward. Hips back.
Recover
4x8

Knee R x2 1: Knees higher than hips.


Knee L x2 2: Brace abs to support lower B.
4x 3: 3 levels of intensity coming.
4: Running man. L R. (precue)

Running Man R L L1
L1 8x Single knee. L R. Lifting higher? Level up?
L2 8x L2
L3 8x Hands tightly together. Why level up? For
oblique and the heart rate.
L3
Crunch. Use your hips. Heels closer to butt.
Hold OTS

Jab R Cross L Jab R 1: JCJ Back Elbow.


Descending Elbow L 2:
11x 3: Soft knees. Release back heel to rotate.
4: Turn hand to the chest.
5: Lift elbow. Drop diagonally.
6:
7:
8:
9:
10:
11:
Running Man R L L2
L2 8x Arms above head. Hips square.
L3 8x L3
Maximum effort.

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