MUAY THAI: Total Body Workout

Fighter Tyler Peterson shows Erik Valdez a three-minute total body workout that incorporates a bag for punches and knee strikes. Try it at home to strengthen your core

Released on 2/10/2014

Credits

Starring: Tyler Peterson and Erik Valdez

Transcript

00:05
I am Tyler and I am a disciple of Muay Thai.
00:10
This is your at home Muay Thai workout.
00:12
Today we've got a Muay Thai style full body
00:15
cardio intensive workout focused on weight loss.
00:19
Before we hit the bag,
00:20
I see you got something there in your pockets.
00:22
Yes, yes.
00:23
As an instructor and as a fighter in general,
00:26
wrapping your hands is probably
00:27
one of the most important and critical
00:29
things that you can do.
00:30
These, they have a little more surface area
00:32
to wrap around your wrists.
00:34
Go ahead and make a fist, good.
00:36
Let's go ahead and check, you good and niced up?
00:38
Think so.
00:41
Now and also when it comes to gloves,
00:43
I always try to suggest for people
00:45
who are new to boxing to go with the heavier glove
00:48
to have a little more padding in general
00:50
because this gives you a little more ability
00:52
to be a little bit safer.
00:53
Se we make sure that we keep that,
00:55
the wrist in there nice and tight.
00:57
If you don't have a bag, you can do the same thing,
00:59
you're still gonna be getting a workout
01:01
throwing those punches with a little bit of extra weight
01:03
but we're gonna work on just your basics.
01:05
The biggest thing you want to work on
01:07
is making sure you stay into your proper fighting stance.
01:10
You keep your hands up.
01:12
And what you're gonna work on doing,
01:14
there you go, see, you might come forward
01:15
just a little tiny bit.
01:16
Go ahead, now you got there, good touch there.
01:19
And then we're gonna basically just work on
01:21
your left-right combination.
01:23
As you do that, remember, you cross your hands.
01:26
You're pushing your punches out,
01:29
but your punches are not coming from your upper body,
01:31
they're coming from your hips.
01:33
So we're gonna practice doing a three minute round.
01:35
What you want to do is count the number
01:38
of punches you can do in three minutes
01:39
and then you can slowly progress your way up.
01:41
We're gonna stick with basically just boxing right now.
01:44
We're gonna work on the basic one-two, which is left-right.
01:47
So just practice the one-two at the bag.
01:50
Good.
01:51
And breathe.
01:52
You see how the bag moves a little bit?
01:54
You can wait until it cycles back and adjusts back to you,
01:57
or if you're training with a partner,
01:59
what they're gonna do is they're gonna stand behind that bag
02:00
and they're gonna hold it, good.
02:02
Couple different ways you can throw your knees
02:03
when you're practicing on the bag.
02:05
You can practice throwing them from distance in general
02:08
when you're here and you're slamming the bag,
02:10
waiting for it to come back.
02:11
Or I'm gonna start with my,
02:13
I'm gonna stay in my fighting stance
02:15
and I'm gonna start with my rear leg first.
02:16
We can do a double knee strike,
02:18
that way you can work both legs with a power strike.
02:20
So what I'd do, I'd drive my first knee right here
02:23
right in the middle of the bag.
02:25
Bang, now what I'd do is I would take this foot
02:27
and step straight down, and now I take my back leg
02:29
and shift that one back as a power leg.
02:31
Bam, come straight in and fire that knee up
02:33
and then down and shift back, good.
02:36
And then you shift back, good.
02:39
Good, and really work on driving that knee in there.
02:42
So throw your punches then grab the knee.
02:44
So bang bang, grab, now knee, good.
02:47
Bang bang, grab, knee, switch your feet.
02:53
Perfect, do it again.
02:55
Now we're really incorporating a little bit of everything.
02:58
You're working your arms, you're working your knees.
03:00
Everything's coming from that core,
03:02
from that middle part of your stomach.
03:04
Last one.
03:05
Good job, go ahead, relax.
03:07
Shake your arms out, make sure you're breathing.
03:08
No pain in your wrists, no pain in the elbows?
03:11
Good job, good job.
03:13
Well, guys, to recap, the first minute or so
03:16
we concentrated on some combos, one-twos, et cetera.
03:19
Then you can start throwing in some of those knee strikes,
03:20
finish it up with a couple of different
03:23
combo one-twos and knee strikes
03:24
and you can do this for three minutes, five minutes.
03:27
Good stuff man, I appreciate it.
03:29
No problem.
03:29
Thank you. Don't worry.
03:30
[Host] Make sure to subscribe so you don't miss out
03:32
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