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MuayThai KB Workout Final

This document outlines a comprehensive workout routine that combines strength training for the chest and triceps with Muay Thai practice, designed to burn 2000 calories. It includes warm-up exercises, multiple blocks focusing on kettlebell strength, teep kicks, roundhouse kicks, knee strikes, and a final finisher. The workout emphasizes core stability, explosiveness, and leg strength while incorporating cooldown stretches for recovery.

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Nilavan
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47 views4 pages

MuayThai KB Workout Final

This document outlines a comprehensive workout routine that combines strength training for the chest and triceps with Muay Thai practice, designed to burn 2000 calories. It includes warm-up exercises, multiple blocks focusing on kettlebell strength, teep kicks, roundhouse kicks, knee strikes, and a final finisher. The workout emphasizes core stability, explosiveness, and leg strength while incorporating cooldown stretches for recovery.

Uploaded by

Nilavan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FULL CHEST, TRICEPS, LEGS + MUAY THAI PRACTICE WORKOUT (2000 CAL BURNOUT)

WARM-UP (10 MINUTES)

- Shadowboxing (light) - 2 mins

- 20 x Slow Teep kicks (technical)

- 20 x Knee raises (simulate clinch pull)

- Jump rope (2 mins)

- Dynamic squats, hip mobility drills

BLOCK 1: KB CHEST + TRICEPS STRENGTH (3 ROUNDS)

45s work / 15s rest

1. KB Floor Chest Press

2. KB Skull Crushers (Triceps)

3. KB Close-Grip Crush Press

4. KB Overhead Triceps Extension

5. Isometric KB Chest Squeeze

(Rest 1 min after each round)

BLOCK 2: MUAY THAI ROUND - TEEP PRACTICE (5 MINUTES CONTINUOUS)

- 1 min: Left Teep (technical)

- 1 min: Right Teep (technical)

- 1 min: Alternating Teep (light flow)

- 1 min: Fast Teep (explosive)

- 1 min: Teep + Step Back Defense

(Focus: Guard up, core tight, hips forward)


BLOCK 3: KB + LEGS CONDITIONING (2 ROUNDS)

40s work / 20s rest

1. KB Goblet Squat

2. KB Reverse Lunge + Curl

3. KB Sumo Squat (wide stance)

4. Step-Back Lunges + Knee Raise

5. Squat Hold + Fast Knee Drives

BLOCK 4: MUAY THAI ROUND - ROUNDHOUSE KICK PRACTICE (5 MINUTES CONTINUOUS)

- 1 min: Right Low Kick (technical)

- 1 min: Left Low Kick

- 1 min: Right Mid Kick

- 1 min: Left Mid Kick

- 1 min: Switch Step Kick (quick switching)

BLOCK 5: KB CHEST/TRICEPS BURNER (2 ROUNDS)

Superset Style (no rest between two)

1. KB Floor Press (20 fast reps)

2. Push-Up Hold (30 sec halfway down)

3. KB Skull Crushers (burnout to failure)

BLOCK 6: MUAY THAI ROUND - KNEE STRIKE PRACTICE (5 MINUTES CONTINUOUS)

- 1 min: Right Knee Strike (Power clinch pull)

- 1 min: Left Knee Strike

- 1 min: Alternating Fast Knees

- 1 min: Jumping Double Knees

- 1 min: Switch Step + Knee


BLOCK 7: FINAL KB + MUAY THAI FINISHER (2 ROUNDS)

- 20 KB Floor Press (chest burn)

- 20 Fast Teep Kicks (switch sides)

- 20 Goblet Squats

- 20 Power Knees

- 20 Push-Ups

- 20 Roundhouse Kicks (10R/10L)

COOL DOWN (10 MINUTES)

- Deep chest stretch

- Hip flexor stretch (for Teep recovery)

- Quad stretch (after kicks)

- Hamstring stretch

- Deep breathing for full recovery

TRAINING STYLE SUMMARY

Training | Focus

-----------------|-------------------------------------

Chest & Triceps | Strength with Kettlebell

Teep Practice | Core Stability, Push Power

Roundhouse Kick Practice | Power Hips, Balance

Knee Strike Practice | Core, Explosiveness

Leg Strength | Squats, Lunges with KB

Burnout | High Reps, Muay Thai Strikes

This workout builds real Muay Thai striking skills while burning 2000 calories through strength and
conditioning!

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