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.

Outlines

00:00

🥋 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.

05:01

🥊 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.

10:09

🏋️‍♂️ 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.

15:10

🤸‍♂️ 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.

20:14

🎉 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.

Keywords

💡Elbow Hunter Muay Thai

Elbow Hunter Muay Thai refers to a specific workout program focused on Muay Thai, a martial art from Thailand that emphasizes the use of elbows and knees in combat. The term 'Elbow Hunter' suggests a focus on mastering these techniques. In the video, it is the name of the workout program being demonstrated, which includes a series of exercises designed to improve striking skills, particularly the use of elbows.

💡Heavy Bag Blueprint

The Heavy Bag Blueprint is a comprehensive program that includes a variety of workouts designed to improve one's striking skills using a heavy bag. It is progressive, meaning it builds in intensity and complexity as the participant advances through the program. The video script provides a sample workout from this program, indicating that it is structured to help individuals climb up the 'Champion's path' by completing phases and gaining new rankings.

💡Warm-up

A warm-up is an essential part of any physical training, preparing the body for more intense activity. In the context of the video, the warm-up includes exercises like alternating checks, arm circles, and leg kicks, which are designed to loosen up the body and increase blood flow to the muscles. These movements are performed with a focus on technique and control, setting the stage for more vigorous training.

💡Technique

Technique in martial arts refers to the precise and efficient execution of movements. Throughout the script, the emphasis on maintaining good technique is highlighted, such as staying light on the feet, keeping the elbows up, and retracting hands back to the face for defense. Good technique not only increases the effectiveness of strikes but also helps prevent injuries.

💡Shadow Boxing

Shadow boxing is a form of practice in martial arts where one mimics fighting an imaginary opponent. It is used to practice footwork, combinations, and defensive movements. In the video, shadow boxing is part of the warm-up routine, allowing participants to get into a fighting stance and practice hand and foot coordination without the physical impact of a heavy bag.

💡Jab

A jab is a quick, straight punch thrown with the lead hand in boxing and Muay Thai. It is used to measure distance, set up other attacks, and keep the opponent at bay. The script mentions using a jab to cover distance and split the opponent's guard, which is a common strategy to create an opening for more powerful strikes like the spear elbow.

💡Spear Elbow

The spear elbow is a specific elbow strike in Muay Thai where the arm is fully extended, targeting the opponent's midsection. It is mentioned in the script as a technique to be practiced, emphasizing the use of the feet to cover distance and the importance of tucking the chin for protection during the execution of the strike.

💡Rear Elbow

A rear elbow is an elbow strike thrown with the trailing arm, typically used when close to the opponent. The script describes incorporating the rear elbow into combinations, using it to 'slice' through an opponent's guard after using jabs and lead spear elbows to create an opening.

💡Combo

A combo, short for combination, refers to a sequence of two or more strikes executed in quick succession. The video script outlines various combos, such as 'jab lead spear elbow rear elbow' and 'hook rear elbow,' which are practiced to improve fluidity and effectiveness in striking.

💡Stretching

Stretching is an important component of cool-down routines, helping to increase flexibility and reduce muscle soreness. The script mentions specific stretches like runner's lunge and hamstring stretches, which are performed after rounds of intense training to help the body recover.

💡Core

The core refers to the group of muscles in the torso that provide stability and support for various movements. In the video, exercises like tricep push-ups and planks are included to strengthen the core, which is crucial for generating power in punches and kicks, as well as maintaining balance during combat.

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]