MUAY THAI: 3-Minute Workout

Muay Thai master Tyler Peterson drills Erik in a challenging three-minute workout incorporating the martial art's most intense moves

Released on 3/11/2013

Credits

Starring: Erik Valdez and Tyler Peterson

Transcript

00:03
We've scoured the city for the hottest
00:05
new fitness disciplines.
00:06
These are the workouts everyone is talking about.
00:09
We've got crossfit, Muay Thai,
00:11
surf set, cardio mission and bootcamp.
00:14
It's your body.
00:15
Now this is Fighting Weight.
00:18
I am Tyler and I am a disciple of Muay Thai.
00:22
Muay Thai is basically what we call
00:24
the science of eight, okay?
00:26
Coming from Thailand,
00:28
where the dominant religion is Buddhism,
00:30
it's very spiritual.
00:31
It's very culturally based.
00:33
You learn how to use all eight parts of your body,
00:36
your elbows, your knees, your chins, your feet.
00:39
By training in that style,
00:40
you also get into the best physical shape
00:42
that you can possibly get.
00:44
There's just so much more passion involved
00:46
in the training and the technique.
00:47
You're gonna build your muscles.
00:48
You're gonna build your flexibility.
00:50
You're gonna become more athletic.
00:51
You're gonna have better endurance.
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You're gonna master your own body.
00:55
Get involved in Muay Thai
00:56
because it will change your mind,
00:57
body and soul.
01:00
Here's the Muay Thai three-minute workout.
01:02
Okay, so this is gonna be my student
01:04
for our little beginning intro to our three-minute class.
01:07
So what we're gonna work on and do
01:08
is we're gonna work on the basics of
01:10
how you would stand, how you would move,
01:12
your breathing techniques
01:14
and why it's important to do such.
01:16
So what I want you to do is put both feet together.
01:18
So we're gonna take our right foot,
01:20
we're gonna turn it out one degree out.
01:22
And then I'm gonna separate that foot out a little bit.
01:24
Now I'm gonna go a little wide.
01:27
Now my hand's down by my side.
01:28
I'm taking my right hand to my chin
01:30
and my left hand out in front of me.
01:32
Now this is your basic stance.
01:34
(grunting)
01:35
So you're not breathing when you punch.
01:36
You're forcing the air out.
01:37
So go ahead and give me one.
01:38
(grunting)
01:39
Very good, very good.
01:40
When you do that, keep your hands up a little higher.
01:42
Do it again.
01:43
(grunting)
01:44
Perfect.
01:45
So, now what we can do is we can just
01:46
add a knee strike to that.
01:48
So we're gonna go left,
01:49
right, now my hands gonna come back.
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I'm gonna bring my back knee.
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My foot is already cocked.
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I'm just gonna bring my knee right up the middle.
01:55
So for cardio purposes, we just go (pushing air)
01:59
and back to that position.
02:00
Okay, go ahead and go.
02:02
(pushing air)
02:03
Good.
02:04
Now, we can go over some other stuff.
02:05
Close-range strikes.
02:07
Elbows.
02:08
The most effective one you've got.
02:09
So you put your hands up.
02:11
Practice in the mirror.
02:12
So I want to turn my elbow.
02:14
This will be a cross elbow.
02:16
I'm gonna come up and block with my face here.
02:18
Bang, and come back.
02:20
Cover the face.
02:21
Snap the elbow, good.
02:22
Do it again.
02:23
(pushing air)
02:24
Good.
02:25
So now, we're gonna do the same things
02:26
except we're gonna add another knee strike to it.
02:29
Front knees gonna come up.
02:30
One, down,
02:31
and then two.
02:33
We're gonna do 25 of those.
02:35
Okay, here we go.
02:35
So front knee up.
02:36
Go.
02:37
Perfect.
02:38
Now, reset your feet.
02:39
Take your time, lesson one.
02:40
Do it again.
02:41
Good.
02:42
Two more.
02:44
It's alright, you can hit me all day.
02:47
Twenty-five.
02:48
Good, relax and breathe.
02:49
How hard is that, right?
02:50
Now, what you can also do,
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as soon as you get done doing that combination,
02:54
just simply go down.
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Hold the push up position.
02:58
Go ahead and drop in.
03:00
So here we go.
03:01
You're gonna hold your hand here.
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That will go behind you.
03:05
One, down.
03:07
Back up, two.
03:08
Down.
03:09
Fifty-six, 57,
03:11
58, 59.
03:13
Come on. Ah, this sucks.
03:14
Go ahead, drop down, relax.
03:16
Sit back on your butt.
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Sit up.
03:18
Chest back, shoulders out.
03:20
If you really get tough and put your hands behind your head,
03:21
and you breathe.
03:23
Relax.
03:25
Here we go.
03:26
To recap our three-minute workout,
03:27
you're gonna do 25 jab cross punches.
03:29
You're also gonna throw 25 knee strikes.
03:31
You're gonna throw 25 jab elbows
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so left, elbow across.
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Twenty-five double knee strikes.
03:36
Left and then right,
03:37
25 in a row.
03:39
Then you're gonna do the one-minute pushup hold.
03:41
Simply hold the pushup position for one minute.
03:43
You can switch your hands, add the advanced version.
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When you're done, you're gonna have a one-minute cool down.
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And repeat this at least three times a week
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to get the most benefit out of the workout.
03:52
Thanks man.
03:53
No problem.
03:54
Good work. I appreciate it.
03:54
Thank you very much.
03:55
This is some good stuff.
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Make sure to subscribe so you don't miss out
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on any other Fighting Weight episodes.