Cool Muay Thai Kickboxing/MMA Heavy Bag Workout (3-5 x 3 min)

This muay thai kickboxing/mma -style heavy bag workout will develop your basic striking techniques and combinations, as well as improve conditioning and fitness.

Instructions:

1) PHASE 1 (about 2 min): FIRST GO THROUGH THE BASIC MUAY THAI STRIKES WITH PERFECT FORM

3 X JAB
3 X STRAIGHT CROSS
3 X LEFT HOOK
3 X RIGHT HOOK
3 X LEFT UPPERCUT
3 X RIGHT UPPERCUT
3 X RIGHT SIDE ELBOW
3 X LEFT SIDE ELBOW
3 X RIGHT UPPERCUT ELBOW
3 X LEFT UPPERCUT ELBOW
3 X LEFT TEEP (FRONT KICK)
3 X RIGHT TEEP (FRONT KICK)
3 X RIGHT STRAIGHT KNEE
3 X LEFT STRAIGHT KNEE
3 X ROUNDHOUSE KICK
3 X SWITCH KICK

1) PHASE 2 (about 1 minute):

FOR THE REMAINDER OF THE ROUND (ABOUT 1 MIN), GO AT FULL POWER AND SPEED. MIX IT UP WITH COMBINATIONS, ACTIVE FOOT WORK & DISTANCES, CREATE DIFFERENT ATTACKING ANGLES ETC. (For ideas, see our example combos here: https://www.youtube.com/playlist?list=PLDdwpDc8VyYIFPfgBjm–LBl_9adsTJ0w )

REST 1-2 MINUTES, AND REPEAT FOR 2-4 TIMES FOR A TOTAL HEAVY BAG WORKOUT OF 15-25 MINUTES.

GENERAL TIPS

-ALWAYS WARM UP AND STRETCH PROPERLY BEFORE BAG WORK

-DURING PUNCHES, ALWAYS MAINTAIN WRIST TIGHT AND STRAIGHT DURING CONTACT TO AVOID INJURY ( AND WRAP YOUR HANDS WITH BOXING WRAPS)

-FOCUS ON GOOD FORM AND TECHNIQUE

-USE A PROPER WEIGHING BAG FOR YOUR EXPERIENCE-, SKILL AND STRENGHT LEVEL. IF YOU ARE A BEGINNER, USE A LIGHTER BAG TO AVOID INJURY. FOR MORE ADVANCED PRACTITIONERS A HEAVIER BAG WILL STAY STATIONERY FOR HARDER SHOTS. IT ALSO PREPARES STRENGTHENS THE BODY (E.G. SHINS) FOR HARDER CONTACT.

If you like this stuff, please support by subscribing to our channel and liking and sharing us on Facebook and other social mediasl!

Music: Birocratic: Beartooth Strangleheart & Ethan Meixsell: Start Your Engines