MUAY THAI: Core Workout

In order to strengthen your body, you first have to start at the core. Tyler Peterson will show you how using his refined Muay Thai style

Released on 8/1/2013

Credits

Starring: Erik Valdez and Tyler Peterson

Transcript

00:04
I'm Tyler and I'm a disciple of Muay Thai.
00:10
This is your at home Muay Thai core workout.
00:12
Okay, so we've got a Muay Thai core workout in store
00:16
for you today.
00:17
We are going to be doing a bunch of different things
00:18
with this whole area of your body.
00:21
So what are we starting off with today?
00:24
A kind of a plank.
00:25
So we'll just drop down, we'll come down on one knee.
00:27
I'm gonna put both hands down
00:28
and I'm gonna come down and I'm gonna lay all the way flat.
00:31
What we're gonna do is we're gonna go from a plank
00:33
to a pushup position.
00:34
Now when I come from this position,
00:37
instead of trying to just pop up on my feet,
00:39
I'm literally gonna push back on my hands
00:42
and push back on my toes to where I come back
00:45
and now I'm in this position.
00:47
Then I'm gonna shift my body weight over.
00:48
One hand down.
00:50
I'ma press up.
00:51
Other hand down.
00:52
And then if you notice I have my hands down in front of me
00:54
and not out in front in me.
00:56
Out in front of me,
00:57
I'm really putting pressure on my rotator cuff,
00:59
that's not what we wanna do.
01:00
You're squeezing your stomach
01:02
keeping your body as straight as possible.
01:04
I'm not rounded out.
01:05
Back to the elbow, here.
01:07
And from here I'm gonna push off my toes,
01:09
push forward and then go down flat.
01:12
So here we go.
01:13
Go ahead lay down nice and flat.
01:14
Good.
01:15
Feet go all the way out behind you.
01:16
We want our toes to be down.
01:18
So your feet are gonna be flat behind you, like this.
01:20
Go ahead push up.
01:22
Hand down.
01:24
Good.
01:25
If you wanted to make it a little more advanced
01:26
you can do a push up from here.
01:28
Okay?
01:28
You can do it by time frame,
01:30
or you can do it by number.
01:31
You can say I'm gonna do it for a minute
01:33
or I'm gonna do 20, depending on your fitness level
01:35
and what you wanna do.
01:36
Now we can just go ahead and switch another one
01:38
to my other favorite.
01:39
I'm gonna sit back on my butt.
01:41
I'm gonna keep my chest out.
01:42
I'm not gonna round my back down, okay?
01:45
I'm gonna bring my feet off the ground.
01:46
Go ahead, put your feet just like this.
01:49
And then what I'm gonna do
01:49
is push my feet straight back out,
01:51
bring back in and grab my knees.
01:54
Good.
01:54
Now, try to push your feet up a little higher
01:57
and look up.
01:58
Just like that.
01:59
Go again.
02:00
About right there.
02:01
And back in.
02:02
Good.
02:02
And you're using your core and your abs
02:04
just to decelerate and slow your body down
02:06
when you get into that position.
02:08
You feel that, right?
02:09
I'm gonna need more of these, yeah.
02:10
It's tough.
02:11
Now, last one you're gonna have to hold for 10 seconds.
02:13
Deep breath.
02:14
Stay right there, hold.
02:15
10.
02:16
Nine.
02:17
And break.
02:18
Good job.
02:18
(laughs)
02:19
Now we're gonna go ahead and switch it out to another one.
02:21
There's more.
02:22
Yes.
02:23
I like to call these Supermans.
02:24
So I have my hands in front of me
02:26
and I have my feet behind me.
02:27
All I'ma do is I'ma gonna come up
02:29
and I'm gonna count for two seconds.
02:30
Ready?
02:31
Go, up, one, two and then down.
02:34
The more in shape you get the longer you can hold it.
02:37
Here we go, come up.
02:39
And down.
02:40
'Member, we really working on squeezing your midsection.
02:43
Feel your hamstrings, your legs,
02:45
everything squeeze up nice and tight.
02:49
Good job.
02:50
I guess to recap on this Muay Thai core workout,
02:53
we started off with
02:54
the Lay Down to Plank to Push Up position.
02:58
We then did the Leg Press, Stabilized Leg Presses,
03:01
so you're sitting on your butt.
03:03
And then we finished up with the Supermans.
03:06
Do those 'til your form really gets back.
03:08
It can be a number like five, 10 reps, it can be a minute,
03:11
it can be 10 minutes.
03:12
Again, that number will increase as your strength increases.
03:15
And trust me, guys, this is a core intensive,
03:17
great routine right here.
03:19
Tyler, thank you so much, man.
03:21
No problem, man, good job, excellent work.
03:22
Appreciate it.
03:23
Make sure to subscribe so you don't miss out
03:25
on any other Fighting Weight episodes.
03:27
(upbeat guitar music)