20 MINUTE MUAY THAI CLINCHING WORKOUT - FULL BODY & CARDIO | NIINA CARITA

By katherine wicks

full body cardio image

Join Niina Carita, a Muay Thai athlete for this Muay Thai clinching workout 

ITEMS NEEDED:

 

  • BOB
  • Gloves
  • Jump rope

 

ROUND ONE:

1 MINUTE INTERVALS:

  • JUMP ROPE
  • SHADOW BOXING WITH STRAIGHT KNEE STRIKES
  • STRAIGHT KNEE FRONT STRIKES

2 MINUTES:

  • ACTIVE REST 

 

ROUND TWO:

1 MINUTE INTERVALS:

  • STRAIGHT BACK KNEE STRIKES ON BOB 
  • STRAIGHT FRONT KNEE STRIKES ON BOB 
  • STRAIGHT KNEE STRIKES MIX

2 MINUTES:

  • ACTIVE REST 

 

ROUND THREE:

1 MINUTE INTERVALS:

  • MOVING INTO CLINCH
  • CLINCH TO STRAIGHT KNEES
  • CLINCH TO SIDES KNEES

2 MINUTES:

  • ACTIVE REST

 

ROUND FOUR:

1 MINUTE INTERVALS

  • STABBING KNEES
  • STABBING KNEES TO ELBOW STRIKES
  • STABBING KNEES TO ROUNDHOUSE KICKS

2 MINUTES:

  • ACTIVE REST 

 

ROUND FIVE:

1 MINUTE INTERVALS:

  • BACK STRAIGHT KNEE TO HORIZONTAL ELBOW
  • BACK STRAIGHT KNEE, BACK HORIZONTAL ELBOW, UPPERCUT ELBOW 
  • CLINCH KNEE STRIKES

 

 

 

 

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