25 Minute Muay Thai Elbow Heavy Bag Workout
Summary
TLDRThe 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.
Outlines
🥋 Muay Thai Warm-Up Routine
The paragraph introduces a Muay Thai workout from the Heavy Bag Blueprint 3.0. It's a three-round sample workout from a comprehensive program that offers 45 full-length workouts. The session begins with a warm-up that includes alternating checks, light footwork, and fluid movements. The focus is on technique, control, and breathing. Exercises include arm circles, torso twists, and leg kicks to loosen up the body. The warm-up progresses to leg circles on the heavy bag and shadow boxing to prepare for the workout.
🥊 Round 1: Elbow Strikes and Punches
The first round of the workout emphasizes the use of elbows and punches in Muay Thai. It starts with a combination of jab, lead spear, and elbow strikes. The instructions detail the importance of using the feet for distance, tucking the chin, and maintaining a tight guard. The round introduces variations like rear elbows and lead elbows, with a focus on fluidity and power. The session also includes a mix of jabs, crosses, and power punches to build strength and technique.
🏋️♂️ Round 2: Hook and Rear Elbow Combinations
The second round focuses on hook and rear elbow combinations. It discusses the use of hooks to gauge range and set up powerful elbow strikes. The combination of hook, rear spear, and spinning back elbow is highlighted, emphasizing the importance of balance and control. The paragraph also introduces a drill involving switches and kicks to improve footwork and precision. The round concludes with tricep push-ups to engage the core and prepare for the next round.
🤸♂️ Round 3: Advanced Elbow Techniques and Cardio
The third round introduces advanced elbow techniques, such as the lead teep fake into a lead screw elbow and the rear elbow teep fake. The session focuses on setting up teeps to establish range and react to the opponent's movements. It also includes the rear spinning elbow and the lead uppercut elbow, emphasizing the importance of faking and camouflage to land effective strikes. The round concludes with a faster pace to improve cardio and rhythm, finishing with a strong and precise technique.
🎉 Completion and Program Overview
The final paragraph wraps up the sample workout, congratulating the participant on completing the session. It provides an overview of the complete Heavy Bag Blueprint 3.0 program, which includes five rounds of workouts that become progressively more challenging. The program aims to improve Muay Thai striking skills. The paragraph encourages viewers to continue with more workouts on the YouTube channel or to join the waitlist at heavybagblueprint.com for a full five-round workout.
Mindmap
Keywords
💡Elbow Hunter Muay Thai
💡Heavy Bag Blueprint
💡Warm-up
💡Technique
💡Shadow Boxing
💡Jab
💡Spear Elbow
💡Rear Elbow
💡Combo
💡Stretching
💡Core
Highlights
Introduction to the Elbow Hunter Muay Thai workout from the Heavy Bag Blueprint 3.0
Three-round sample workout from a 45-workout program
Progressive program with rankings for each completed phase
Invitation to check out heavybagblueprint.com for the full program
Warm-up begins with alternating checks
Emphasis on light footwork and fluid movement
Instructions for performing arm circles to loosen up the shoulders
Torso twist exercises to engage the core
Forward marching leg kicks to stretch the hamstrings
Leg circles on the bag to loosen the hip joint
Transition into fight stance and shadow boxing
Techniques for jabs, lead spear elbows, and rear elbows
Importance of using feet to cover distance and maintain a tight guard
Adding lead elbows to the combination for more variety
Incorporating jab cross power punches for strength
Round one concludes with a strong finish of jab cross power
Runner's lunge for stretching the hamstrings and glutes
Beginning of round two with hook rear elbow combinations
Technique of using hooks to gauge range and set up elbows
Adding power to the combinations with TR to drive the elbow through
Switches plus kick exercise for footwork and balance
Jab cross lead spear elbow combination for a mix of offense and defense
Jab cross lead spinning elbow for advanced technique
Core and stretching exercises with tricep push-ups and planks
Round three starts with lead te fake into lead screw elbow
Using teeps to set up and camouflage elbow strikes
Rear Tomahawk elbow for a dangerous and powerful strike
Lead uppercut elbow to break through the opponent's guard
Alternating teeps to maintain a good rhythm and pace
Final round concludes with a faster pace and precise technique
Completion of the sample workout and invitation to join the full program
Transcripts
[Music]
welcome to the Elbow Hunter Muay Thai
workout from the heavy bag blueprint
3.0 this is a three round sample workout
from the complete heavy bag blueprint
program that includes 45 full length
follow along workouts inside this
Progressive program you'll climb up the
Champions path and gain new rankings for
each phase you complete if you like this
workout then be sure to check out
heavybag blueprint.com after you're done
but for now let's get started with a
warm-up starting with alternating checks
[Music]
let's go alternating
checks starting off nice and easy being
light on our feet fluid in our
movement staying nice and Technical as
well flexing that foot
up bringing the knees out to a 45 degree
angle for your checks elbow to the
outside of your
knee add two teps to the mix check check
teep
teep again nice and easy nice and
relaxed right now just getting the body
in motion just getting warmed
up still focusing on good technique not
getting lazy still in control control of
body still in control of our
breath one more
rep let's do some arm circles
forward you can start with one at a time
kind of doing swinging
motions try and get the full range of
motion of your shoulders
now we can do
both swinging It Forward nice and
easy opening up the chest loosening up
the
shoulders and now reverse it backwards
one arm at a
time trying to really reach and get that
full range of motion in that shoulder
and then both arms at the same
time all while focusing on your
breathing staying rooted in your
breath now some torso twist side to
side rotating that core pivoting the
feet to get a little bit more
rotation staying nice and loose nice and
relaxed bending at the hips doing the
same
thing twisting side to
side stand back up and doing some
forward marching leg
kicks trying to keep your leg nice and
straight trying to bring that foot up to
your eye
level again everything in
control not rushing it just loosening it
up stretching out the hamstrings getting
the body
moving now grab the bag do some leg
circles bring the knee up and
around loosening up the
hip getting into that hip joint you're
going to be using it quite a
bit opposite direction
now switch
sides big circles Big range of motion
here opposite
direction don't get lazy don't lose
focus even with the warmup
right get into your fight stance and
let's start with some Shadow Boxing just
with your
hands nice relaxed
shoulders nice fluid
technique keeping everything nice and
tight good defense good hand positioning
retracting your hands back to your face
changing levels attacking the body
attacking the
head let's add some Muay Tha to
it again nice and loose getting that
body prepared for the workout
ahead mixing it up using all eight limbs
you got and focusing on defense
10 seconds let it
flow strap on your gloves and get ready
for round number
[Music]
one starting the workout off with a jab
lead spear
elbow jab lead spear
elbow nice long range with the jab chin
is tucked hands are up then using your
feet to cover the
distance and throw that spear elbow
right down the middle split in your
opponent's
guard can try to hit with with the point
of the elbow or the forearm depending on
what the goal of the elbow is regardless
it will do
damage so make sure you're using your
feet to throw and cover the
distance jab lead spear elbow rear
elbow using the the jab in the lead
spear elbow to split your opponent's
guard cover the distance in that rear
elbow to slice and
keeping a tight guard chin is
tucked retracting and recoiling
quickly always getting ready for your
opponent's
Counterattack add a lead elbow to
it jab lead spear elbow rear elbow lead
elbow
can always mix up the timing we just
make it
fluid really turning over those last two
elbows rotating the
shoulders jab cross power
go sitting in your punches
driving through your
legs getting full extension not crowding
yourself and not
reaching head is above the
body come on more
power start off
strong one more
rep Jab rear spear
elbow get right into it staying
tight responsible
defensively having a good guard the
entire time being ready for that
Counterattack using the jab to gauge
your
distance then using your feet to cover
that distance and slice with that spear
elbow
at a lead
elbow stay focused stay
technical condition those elbows a
little bit you'll feel
it Landing elbows is no joke
make sure you're staying Square not over
rotating not over
committing now add a rear
elbow there we go staying tight staying
defensive but nice and relaxed focus on
your breathing
have good balance good stability good
control one more
rep now finish the round strong jab
cross
power let's
go knock out your opponent full power
right down the pipe
shoulders are covering the chin the chin
is
tucked you're rotating the
shoulders pivoting that back foot
driving off that back
foot last
one well done take a break grab some
water and prepare for stretching
coming up runnner
lunge let's drop down into a lunge
position left leg forward right leg
back fall forward squeeze the glutes and
then relax into the
hips straighten the leg come come back a
bit grab your toes or your
shin and stretch your hamstrings and
relax switch sides right leg forward
left leg back squeeze the glutes fall
forward and then
relax you can do some small circles with
your knee to get into your hip a little
bit more and then sit back straighten
the leg touch your
toes and stretch out the
hamstrings breathe
here come on up and get ready for round
number
[Music]
two first combination hook rear elbow
hook rear
elbow again using that hook to gauge
your range you can even use it to grab
your opponent to grab their guard or
grab their head depending on the
distancing and then pull your opponent
into the
elbow add some power to
it you can mess around with different
angles of
elbow could be straight horizontal or
more down
diagonal hook rear spear
elbow this is a great combination right
here get your opponent to guard on the
outside and then step through with that
rear spear elbow down the
pipe retracting getting back to your
stance focusing on the target
TR to drive that elbow through your
opponent's
skull one more
rep hook rear spinning back
elbow throw the hook land it and then
step
across turn your head make sure you see
the Target and spin and land that
be in control be balanced don't lose
your balance here and then R trct get
right back to your
stance sshi switches plus the kick so
three switches add the kick retract back
to the opposite stance and then continue
to flow going let's go switch switch
switch kick and
attract nice fast
feet hands are still
up Landing with The
Shins doing it slow if you need to make
sure you get the technique down the
drill down then add some speed and power
to
it one two lead
elbow Breathe Here catch your breath
and then get right into
it stay composed stay
balanced throw it right down the middle
elbows
tucked use your feet to cover the
distance don't reach with the elbow make
sure your head is above your
body jab cross lead spear elbow
hands are up chin is
tucked stay focused on your
defense while throwing good technique
good power in your
offense right back to your stance
staying
relaxed always mix up the
timing Jab cross lead spinning
elbow this one is a little bit tougher
you have to cover a little bit more
distance you're stepping across your
body with your rear
foot make sure you turn your head
quickly see your
target land and then get right back
hands are
up few more Reps don't get dizzy
finish the round with good balance good
cardio sanchai switch plus the kick
switch switch switch throw the kick
retract to your opposite stance and do
it
again quick shuffles in the
feet staying in control this entire
time throwing the kicks with power
precision
speed let's go five
more great job take a break grab some
water and prepare for core and
stretching next exercise is tricep
push-ups get down in push-up position
keep your hands underneath your
shoulders start banging out some tricep
push-ups keeping your elbows tight to
your rib
cage engage your core like you're being
punched or kicked there right
now rep them out as many as you can if
you need to drop to your knees to finish
off strong just keep the body moving
keep
pushing hold it up here for a
plank you can drop down to your elbows
or be on your
hands the main focus is keeping your
core tight keeping your back
straight keeping your whole body
straight and
breathing hold strong 5
Seconds great job drop to knees stand on
up and get ready for round number
[Music]
three first combination is lead te fake
the lead te into a lead screw elbow
lead teep fake the lead teep into a lead
spear
elbow establish the teep early
on stab the ball of the foot into the
bag set it
up and then fake it by lifting the knee
covering the distance and Landing the
spear
elbow you could do a little skip or tie
hop or you can just step
through depend depends on the
distancing at a rear
elbow teep fake the teep lead Spar elbow
rear
elbow use the te on the outside to get
your opponent to
react and then lift that knee up get
them to freeze for a second while you
cover
distance then land those elbows sharp
and Technical and tight
defensively lead te fake the lead te
rear spinning
elbow throw that teep with
purpose then when you fake the lead te
step across the bag step across
yourself then rotate through turn that
elbow over make sure you see where your
target
is sell the fake though make sure you're
lifting the knee
up one more time retract back to your
stance alternating TS
go quick feet good Rhythm good Cadence
here focusing on that
cardio staying technical
staying
focused keep those feet moving keep a
good Pace keep up with me let's
go five more
seconds lead te fake the lead tep into a
rear Tomahawk elbow
for that rear Tomahawk elbow you're
lifting your arm up and then dropping it
down on your opponent's
skull we're trying to land it on their
face their nose or their collar
[Music]
bone really dangerous elbow to
throw make sure you're using that Tee
cover the distance to set up this
elbow now add a lead elbow to it
that initial te is really important
don't neglect
it you can't just expect to go on the
inside and start throwing elbows without
your opponent
noticing or to camouflage your movement
camouflage your distancing you have to
use that
te establish your range on the outside
and then get them to react so you can
cover the
distance and land some damaging elbows
keep fake the lead teep rear Tomahawk
lead up
elbow with that lead uppercut elbow you
are retracting your lead hand back to
your
hip and then driving the elbow up
through your opponent trying to break
their
guard and sneak up underneath without
them seeing
it yeah alternating TS to finish the
round let's
go finish
strong a faster Pace this time
around be precise with your Technique
precise with where you're
Landing good balance good control 15
seconds finish
wrong more speed let's
go congratulations you've completed the
sample workout from the heavy bag
blueprint
3.0 in the complete program you will
have five rounds to finish before moving
on to the next workout of the phase with
each phase workouts get more challenging
while helping you improve your Muay Thai
striking you can continue on with with
another workout on my YouTube channel or
visit heavybag blueprint.com to join the
wait list and receive a full five round
workout
[Music]
Посмотреть больше похожих видео
5 min a day to get VEINY ARMS
Athletic Upper Body Strength Training For Power
The Perfect Calisthenics Push Day Workout!
How I Would Train Muay Thai/Kickboxing If I Was A Beginner…
How to Start Calisthenics for Complete Beginners (Weekly Routine, Building Strength, Progression)
The Most Effective CHEST WORKOUT for MUSCLE GROWTH (Using Science)
5.0 / 5 (0 votes)