# 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!

## Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 2 × 10 Leg Swing
- 1 × 30s Ankle Circle
- 2 × 10 Squat - Resistance Band

## Shadow Boxing Rounds

- 1 × 120s Shadow Boxing — Jab Cross
- 1 × 120s Shadow Boxing — Jab Cross Hook
- 1 × 120s Shadow Boxing — Full Combinations

## Main Workout

- **Superset · 4 rounds**
  - 30s Alternating Knee Strike
  - 30s Teep Front Kick
- **Superset · 4 rounds**
  - 30s Roundhouse Kick
  - 30s Burpee
- **Circuit · 3 rounds**
  - 10 Push-Up
  - 10 Jump Squat
  - 30s Mountain Climber
- 1 × 180s Shadow Boxing — Final Round

## Core Finisher

- 3 × 40s Plank
- 3 × 20 Bicycle Crunch
- 3 × 15 Leg Raise

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 40s Hip Flexor Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Pigeon Pose
- 1 × 30s Thoracic Rotation
- 1 × 45s Child's Pose