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Muay Thai Bodyweight Training

Get your heart pumping with a full Muay Thai-inspired session that sharpens your strikes, builds explosive power, and leaves you feeling like a fighter — no bag or equipment needed!

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Workout Breakdown

Warm-Up

1

Jumping Jack

1 set × 60s

2

Neck Roll

1 set × 30s

3

Shoulder Circle

1 set × 30s

4

Hip Circle

1 set × 30s

5

Leg Swing

2 sets × 10 reps, 10 reps

6

Ankle Circle

1 set × 30s

7

Squat - Resistance Band

2 sets × 10 reps, 10 reps

Shadow Boxing Rounds

1

Shadow Boxing — Jab Cross

1 set × 120s

2

Shadow Boxing — Jab Cross Hook

1 set × 120s

3

Shadow Boxing — Full Combinations

1 set × 120s

Main Workout

4 circuits
1

Alternating Knee Strike

1 set × 30s

2

Teep Front Kick

1 set × 30s

4 circuits
1

Roundhouse Kick

1 set × 30s

2

Burpee

1 set × 30s

3 circuits
1

Push-Up

1 set × 10 reps

2

Jump Squat

1 set × 10 reps

3

Mountain Climber

1 set × 30s

1

Shadow Boxing — Final Round

1 set × 180s

Core Finisher

1

Plank

3 sets × 40s, 40s, 40s

2

Bicycle Crunch

3 sets × 20 reps, 20 reps, 20 reps

3

Leg Raise

3 sets × 15 reps, 15 reps, 15 reps

Cool Down

1

Standing Quad Stretch

1 set × 30s

2

Hip Flexor Stretch

1 set × 40s

3

Seated Hamstring Stretch

1 set × 40s

4

Pigeon Pose

1 set × 40s

5

Thoracic Rotation Stretch

1 set × 30s

6

Child's Pose

1 set × 45s