Feb 20 • 🔥 Muay Thai
Weekly Burns 02/20‼️
Won’t be able to make it to class today but here’s today’s regimen! Make sure to crush it today and feel the burn! 🔥
Goal: Full-body fitness with a focus on strength, endurance, mobility, and flexibility, using only bodyweight exercises.
1.Warm-Up (10 minutes)
• Goal: Raise heart rate, increase blood flow to muscles, and prepare for the workout.
Dynamic Stretching (5 minutes):
• Arm circles (1 minute)
• Leg swings (front-to-back and side-to-side) (1 minute)
• Hip circles (1 minute)
• Torso twists (1 minute)
• Walking lunges with a twist (1 minute)
Cardio Activation (5 minutes):
• Jumping Jacks (1 minute)
• High Knees (1 minute)
• Butt Kicks (1 minute)
• Mountain Climbers (1 minute)
• Jogging in place (1 minute)
2. Full-Body Strength Circuit (20 minutes)
• Goal: Build strength and muscular endurance using bodyweight exercises.
• Format: 4 exercises, 40 seconds work / 20 seconds rest (repeat the circuit 2-3 times)
Circuit 1:
- Bodyweight Squats (Focus on depth and form)
- Push-Ups (Standard, knee, or incline)
- Walking Lunges (Alternating legs)
- Plank Hold (Focus on core engagement)
Rest 1 minute after completing each round.
3. Core and Mobility Focus (10 minutes)
• Goal: Strengthen the core and improve flexibility and joint mobility.
Core (5 minutes):
1. Plank with Shoulder Taps (1 minute)
- Leg Raises (1 minute)
- Bicycle Crunches (1 minute)
- Side Plank (30 seconds per side)
- Flutter Kicks (1 minute)
Mobility (5 minutes):
• Downward Dog to Cobra Stretch (1 minute)
• Lying Hamstring Stretch (1 minute per side)
• Butterfly Stretch (1 minute)
• Cat-Cow Stretch (1 minute)
• Child’s Pose (1 minute)
4. Conditioning (15 minutes)
• Goal: Boost cardiovascular fitness, explosiveness, and overall stamina.
• Format: High-intensity interval training (HIIT) with bodyweight exercises.
HIIT Circuit:
•. 30 seconds work / 15 seconds rest for each exercise:
1. Burpees
2. Jumping Lunges
3. Mountain Climbers
4. Skater Jumps
5. Plank Jacks
Repeat the circuit 2-3 times based on fitness level and time.
5. Cool Down and Stretch (5-10 minutes)
• Goal: Lower heart rate, relax muscles, and increase flexibility.
Static Stretching (5 minutes):
• Forward Fold (Hamstring stretch) (1 minute)
• Chest Opener Stretch (1 minute)
• Standing Quadriceps Stretch (1 minute per side)
• Shoulder Stretch (across the body and overhead) (1 minute)
Breathing & Relaxation (5 minutes):
• Deep breathing exercises (inhale for 4 seconds, exhale for 6 seconds) (2 minutes)
• Guided relaxation in a seated or lying position (3 minutes)
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Weekly Burns 02/20‼️
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