I’m starting my Muay Thai workout on Wednesday. I have a heavy bag and speed bag at home that I just put together — my wife bought me a really nice bag stand — she’s the best. Here’s my schedule (Monday, Wednesday, & Friday):
Punch/Squat Interval Training – Start with my left hand, begin with a series of five punches. Left, right, left , right, left. Then squat down, bending at the knees, ducking below my opponents punch. Bend at the knees, excercising the muscles in the hamstrings when squatting. Rest for 15 seconds. Do at least three sets of 15 during the round.
Upper Body Interval Training – Throw a series of rapid punches at the bag for 15 seconds, then rest 15 seconds. Repeat on and off for 3 minutes then rest. This will build up heart, stamina and punching power.
Lower Body Combo Training – Squat five times ensuring my elbow touches my knees. After your the squat, slide to my left, squat five times again keeping my hands up at all times and repeat on the other side. After the fifth squat, hit the bag for 15 seconds, then rest for 15 seconds. Do two sets of 10 during the round.
Right boom kicks (15)
Left boom kicks (15)
Right body kicks (15)
Left body kicks (15)
Right head kicks (15)
Left head kicks (15)
2 minutes on speed bag
This should be fun. I’m not overweight by any stretch of the word, but my heart needs to pick up the pace. My dad died of a heart attack when he was 50 years old, so I don’t have the best genes to start with; then again, he smoked ~2 packs/day, drank a lot, and ate a ton of crap. I actually eat healthy. So, I’ll probably live longer than he did. At any event, I need to excercise and that’s my schedule above.
On Tuesday and Thursday, I plan on doing pull-up’s, push-up’s, and sit-up’s and train on the treadmill. This is going to be fun.
I used to do Jujitsu and ended at a Blue Belt. I might start that again sometime — It’s a time committment, which I don’t have right now. But, that would be fun to start again.