25 Minute Muay Thai Elbow Heavy Bag Workout

Summary

The Elbow Hunter Muay Thai workout from Heavy Bag Blueprint 3.0 offers a three-round training session. Starting with warm-ups like alternating checks, arm circles, and leg kicks, it progresses to shadowboxing and combinations involving jabs, lead spear elbows, and rear elbows. The workout emphasizes technique, footwork, and defense while incorporating cardio and strength exercises like tricep push-ups and planks. Each round introduces new combinations, finishing with a challenging series of lead teeps and elbows, promoting overall Muay Thai striking improvement.

Takeaways

• 🥋 The workout is from the Elbow Hunter Muay Thai heavy bag blueprint 3.0, which includes 45 full-length workouts designed to improve Muay Thai striking.
• 🏋️‍♂️ The workout consists of three rounds, with each round focusing on different combinations and techniques.
• 🔥 The warm-up includes alternating checks, arm circles, torso twists, and leg circles to prepare the body for the workout.
• 🥊 Shadow boxing is part of the warm-up, focusing on fluid technique, good defense, and hand positioning.
• 🤼‍♂️ The first round emphasizes combinations involving jabs, lead spear elbows, and rear elbows to split the opponent's guard.
• 💪 The second round introduces more complex combinations like hook rear elbow, hook rear spear elbow, and spinning back elbow.
• 🦵 The workout includes switch stance plus kick exercises to improve footwork and balance.
• 🏋️‍♀️ Strength exercises like tricep push-ups and planks are incorporated to build core strength.
• 🧘‍♂️ Stretching is included between rounds to maintain flexibility and prevent injury.
• 🥇 The program is progressive, with each phase becoming more challenging and offering new rankings upon completion.
• 💧 Hydration is emphasized, with reminders to grab water between rounds.

Q & A

What is the name of the workout program described in the transcript?

The name of the workout program is 'Elbow Hunter Muay Thai' from the 'Heavy Bag Blueprint 3.0'.

How many rounds are in the sample workout provided in the transcript?

The sample workout provided in the transcript consists of three rounds.

What is the purpose of the 'Champions path' mentioned in the transcript?

The 'Champions path' is a progressive program where participants climb up the ranks and gain new rankings for each phase they complete.

What are the key components of the warm-up routine described in the transcript?

The warm-up routine includes alternating checks, arm circles, torso twists, forward marching leg kicks, and leg circles.

What is the importance of staying relaxed and focused on technique during the warm-up?

Staying relaxed and focused on technique during the warm-up helps prevent injury, prepares the body for the workout ahead, and ensures proper form is maintained.

What is the significance of alternating checks in the warm-up routine?

Alternating checks help in warming up the legs, improving footwork, and maintaining balance and control.

How does the transcript describe the execution of a jab, lead spear, and elbow combination?

The jab is used to gauge distance and split the opponent's guard, followed by a lead spear elbow and a rear elbow to cover distance and land a slicing attack.

What is the role of the jab in the described Muay Thai combinations?

The jab is used to gauge distance, set up combinations, and maintain control of the fight.

What is the significance of the rear elbow in the combinations mentioned?

The rear elbow is used to slice through the opponent's guard, covering distance and delivering damage.

How does the transcript emphasize the importance of breathing during the workout?

The transcript emphasizes the importance of breathing by instructing to stay rooted in breath and focusing on it throughout the workout to maintain control and avoid fatigue.

What is the purpose of the shadow boxing section in the warm-up?

The purpose of the shadow boxing section is to prepare the body for the workout ahead, focusing on fluid technique, defense, and hand positioning.

What is the goal of the stretching exercises included in the workout?

The goal of the stretching exercises is to improve flexibility, prevent injury, and enhance the range of motion.