THAI BOXING SESSION THU 10th (All Students)

THAI BOXING WORKOUT

(For THURS 12th DEC)

WARM UP

- Specific dynamic warmup (exercises led by instructor)

- Shadow boxing and skipping 5 mins CIRCUIT

- Overhead press with barbell 30s

- Burpies 30s
- Knees on heavybag 30s

- Curls with barbell 30s

- Bodyweight squats 30s
- Front kicks on heavy bag 30s

(X3) with 1:30 rests inbetween circuit

PADWORK

Includes combinations one-two, kick … double jab, body straight, hook and kick … one-two, hook, and kick …. Body hook, body hook, head hook, grab and two knees

2 min rounds…
1st round – combos only
2nd round – combos and punches and kicks
3rd round – combos and all-in (elbow and knees included)
1 min rests inbetween rounds

HEAVYBAG
Five times these techniques (to be viewed closely by the instructor)
- Jab
- Straight
- One-two combination
- Hooks
- Front/pushkicks
- Low kicks
- Block, then low-kick

SPARRING
Shin guards, gloves and mouthpieces to be worn.

All-in … 1 minute in, 1 minute out style with all students. The focus on this occasion is sprint style fitness rather than technique as the padwork and heavybag focussed greatly on effective combos and technique in contrast.

FULL STATIC STRETCH