MUAY THAI: Upper Body Workout

Muay Thai master Tyler Peterson shows Eric an at home upper body workout, incorporating the martial art's most intense moves.

Released on 5/23/2013

Credits

Starring: Erik Valdez and Tyler Peterson

Transcript

00:03
Now you do it.
00:06
Let's make that a workout and you've got to do 15 of them.
00:08
It's a workout.
00:13
We've scoured the city
00:15
for the hottest new fitness disciplines.
00:16
These, are the workouts everyone's talking about.
00:19
We've got Surfset, Muay Thai, Tabata, Yoga and Bootcamp.
00:23
It's your body and this is Fighting Weight.
00:28
I'm Tyler and I'm a disciple of Muay Thai.
00:34
This is your at home, Muay Thai, upper body workout.
00:37
So what are we doing today?
00:38
Muay Thai upper body workout is kind of like
00:40
any other upper body workout.
00:41
Basically, this is designed to give you a little more
00:43
strength, a little more conditioning, a little more
00:45
endurance, help tighten up your movement
00:48
and to also give you the feeling, what it feels like,
00:50
when you're in the middle of a fight,
00:51
or when you're really banging and your muscles are pumped up
00:54
to still be able to execute those moves.
00:56
So what we're going to do here is, you're going to take
00:57
this around you, okay.
00:59
Gonna wrap it around, gonna come through
01:02
and it's gonna be a little tight,
01:03
and you're going to grab the hands on the inside.
01:04
Now what you'll do, is you'll put your hands
01:05
in your fighting stance here,
01:06
we'll go into a fighting stance
01:08
and now you have the constant pull and push okay?
01:10
The good thing about the bands, is you feel,
01:13
it kind of forces you to keep your hands up.
01:15
Yeah it does.
01:16
It holds you in position
01:17
but what I want to constantly be doing is,
01:18
as I move and breathe, is just
01:22
and you'll feel the constant tension now in your arms
01:24
and your shoulders, little bit in your biceps.
01:26
Yeah even triceps.
01:28
Yeah the whole upper body.
01:29
And then you can even drop down into a push up position
01:32
and do a push up with the bands.
01:33
So we drop down on one knee, I put my hands where my hands
01:37
are down in front of me and not out in front of me
01:41
and then we'll just do a regular push up,
01:42
where you come down and press back up.
01:45
It's going to get a little easier as you go down,
01:46
a little harder as you come up.
01:48
Okay.
01:48
Okay then we can take the band off.
01:50
If you don't have something you can wrap the band around
01:52
you can basically stand on the band here,
01:54
so the wider you go the harder you're going to make it.
01:57
Now you're going to keep both your elbows tucked in
01:59
by your sides, and we're just going to basically squeeze up.
02:02
Good.
02:03
And come down nice and slow.
02:04
Up and down.
02:06
Shoulders should be back, chest should be out and you should
02:08
be working on squeezing the peak of that bicep.
02:10
So right now what we're doing is we're going to have
02:11
the band moving and your bicep moving, your upper body
02:14
should not be going forward, back, side to side.
02:16
Your chin should not be looking for anywhere.
02:18
You're doing the punches with the bands, the push ups,
02:20
the curls and the presses, you're pretty much
02:22
hit your whole upper body with just one band.
02:24
Okay.
02:25
You also have, let's say a chair or something,
02:29
you can almost do like a chest run.
02:31
Turn out, and press.
02:32
And press.
02:34
And it's almost like I'm doing a push up
02:35
except for now I'm doing a standing chest press.
02:37
Bring your hands in here and elbows come forward
02:39
just like you're doing a chest press, right here.
02:40
Straight forward and come straight back.
02:43
Nice and controlled, just like that.
02:45
Your plane of resistance is right across the middle
02:47
of your chest, almost like you're doing a bench press
02:49
but standing.
02:50
You want to do a little more of an incline press
02:52
you can bring your hands up a little bit.
02:53
Same thing now.
02:54
That way.
02:57
You want to modify it even more you can turn your elbows in
02:59
and come straight back and press straight forward.
03:02
Now you'll be working a little more of your deltoid,
03:05
your triceps, your upper shoulders.
03:07
Awesome.
03:08
That was great stuff man, I appreciate it.
03:10
So to recap guys, we started off in this case
03:14
with a minute worth of the punches with the bands,
03:17
moved into a minute worth of push ups
03:19
then we went to a minute to finish up with the curls.
03:22
As a bonus you can go in and find a pole or something
03:25
to wrap this around and do some chest press.
03:27
Again, the good thing about this is you can throw a variety
03:30
of punches, you can curl a variety of different ways.
03:32
The movements are pretty much infinite,
03:34
you can work on different areas of your body.
03:35
Right.
03:36
With this one little thing.
03:37
No excuses guys, this is a good one, right here.
03:39
Thank you.
03:40
No problem.
03:41
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03:42
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