Winter

Jeron Gunness Uses Martial Arts to Get You New Year-Fit

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Photography by Akil Simmons

Jump into 2019! We had Jeron Gunness, Alchemy Fitness personal trainer and Muy Thai champion, use his knowledge of martial arts, to build your cardio, confidence, and sense of self for the New Year. Carve out the time for this ancient-art inspired schedule, meant to be combined with a good nutritional diet for a complete and healthy lifestyle.

The key to martial arts is finding balance. Muay Thai practioners have to balance cardio, weights, Muay Thai technical training, bag work and pad work. The weights and cardio add value to the art of Muay Thai.

 

Week 1

Week 1 is used to build a motor programme. Slow, but deliberate movement to master basic technique and movement to prevent injury.

Day 1: 

Equipment (optional): Dumbell (DB) or Kettlebell (KB) with squat or lunge

Warm Up: 5-10 min walk/run, dynamic stretches

5 Sets, 15 Reps

Squat

Lunge in place

Push-up

Pull-up/Inverted Row

 

3 Sets 30-60 secs hold

High Plank

Low Plank

Cool Down: Static Stretch

 

Day 2:

Equipment Optional: Heavy Bag or 3lb DB

Warm up: 15-30 min preferred cardio (Run, Row, Swim)

3 rounds Equipment (optional): Shadow Box or Use DBs

20 Jab 20 Bicycle Crunch

20 Cross 20 R. Twist

20 Left Hook 20 Jump Squat/ Squat Pulse

20 Right Upper Cut

20 Alternating lunges/ Step Back Lunge

Cool down: Static Stretch

 

Day 3: Super Sets 

Equipment (optional): DB/ KB/Skip rope

Warm up: 1-2 mins skip (2-3 rounds), Dynamic Stretch

5 Sets, 10-15 Reps

Dips

Push up

5 Sets, 10-15 Reps 

Squat Kick

Walking Lunges

3 Sets

Pull-ups (5-10 reps)

Burpee (10 Reps)

3 Sets, 30-60 secs

High Plank

Low plank

Side plank (both sides)

Cool Down: Static Stretch

 

Day 4

Equipment: 3lbs DB or resistance band. Heavy Bag.

Warm Up: 2-3 Sets 1-2 mins, Jump Rope, Dynamic Stretch

Cardio: 15-30 mins run/swim/row

AMRAP (as many reps as possiblewith the designated time) 15-20 min

20 jabs, Cross (left and right count as 1 rep)

10 Burpees

20 Jabs, Cross, Left hook

15 Jump Squat

20 Jab, Cross, Left hook, Right Upper Cut

20 Running Plank

10-12 Push Ups

Cool Down: Dynamic Stretch

 

Day 5:

Warm Up: 3-5 mins walk/run, Dynamic Stretch

3 Sets, 10-15 Reps

Dips

Push-ups

Pull-up/Inverted row

3 Sets, 10-15 Reps

Squats

Side Lunges

Step-ups

3 Sets, 20 Reps

Running Plank

Jab, Cross sit-up

Mountain Climber

Jab cross to the side sit up

Cool Down: Static Stretch

 

Week 2

Day 1

Warm up: 3-5 min walk, run, row machine

Equipment: KB

3-5 Sets, 10-15 Reps

KB Swing

Squat with knee raise

KB Swing

Close grip Push-up

KB Swing

Jab Cross Sit-up

3 Sets, Reps 30-60 secs

High Plank

Low Plank

Low Plank to High Plank

 

Day 2

Equipment: heavy bag/ 3lb DB for punches (optional)

Warm Up: 3-5 min walk/run, Dynamic Stretches

Cardio: 15-30 min run/swim/row

Sets 3-5 

20 Jab, Jab, Cross

20 Leg Raise

20 Cross, Hook, Cross

20 Running Plank/Plank Tuck

20 Uppercut, L. Hook, Cross

20 Alternating Squat Kick

20 Right Kick

10 Plyo Push-up

20 left kick

20 V-up

Cool Down: Static Stretch

 

Day 3

Equipment: heavy bag/ if no bag 3lb dB for punches (optional)

Warm up: 3-5 mins walk/run/ row, Dynamic Stretches

AMRAP 15-20 mins

15 KB Swing

15 Squat Kick

50 Skips

12 plyo push up

20 jab cross sit up

10 Burpee

10 Mountain Climber

Cool Down: Static Stretch

 

Day 4

Warm up: walk/run 3-5 mins, Dynamic Stretch

Cardio: 15-30 mins run/swim/row

3-5 Rounds 

20 Jab, Jab, Cross

20 Jab+ Cross Sit-ups

20 Cross, Hook, Cross

20 Running Plank/Plank Tuck

20 Uppercuts, L. Hook, Cross

20 Jump Squats

20 Right Kicks

10 Plyo Push-ups

20 Left Kicks

20 S. Leg V-ups

 

Day 5

Warm Up: 3-5 mins walk/run, Dynamic Stretch

3 Sets, 10-15 Reps

Dips

Push-ups

3 Sets, 10-15 Reps

Squats

Pull-ups/Inverted rows

3 Sets, 10-15 Reps

Box Jumps

Walking lunges

2 Sets, 20 Reps

Mountain Climbers

Jab, Cross Sit-up

Slider Plank

Jab cross to the side sit-up

Cool Down: Static Stretch

 

Week 3

Day 1

Warm up: 3-5 mins walk, run, row machine

Equipment: KB/Box/Skip

3 Sets, 10-15 Reps

KB Swing

KB Goblet Squat

Box Jump

Skip

Goblet Lunge

Push-Up

Medicine Ball Slam

30-45 sec shadow jab, cross as fast as possible

3 Sets, 30-60 secs Reps

High Plank

Low Plank

Low Plank to High Plank

 

Day 2

Equipment: heavy bag. If no bag, 3-5lbs DB for punches (optional)

Warm Up: 3-5 mins walk/run, Dynamic Stretches

Cardio: 15-30 min run/swim/row

Sets 3-5 

20 Jab, Cross, Jab, Cross

20 Russian Twists

20 Jab, Cross, L. Hook, Cross

20 Running Plank/ Plank Tuck

20 Jab, Jab, Cross

20 High Knees

20 Alt Right and Left Kicks

10 Wife Push-ups

20 Alternating Left and Right Straight Kick

20 V-Ups

Cool Down: Static Stretch

 

Day 3

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm up: 3-5 min walk/run/row, Dynamic Stretches

AMRAP 15-20 mins

100 Jab, Cross

15 Knees To Chest

50 Left Hook, Right Hook

20 Running Plank

20 Jab Cross Sit-ups

50 Left and Right Uppercut

10 Burpees

Cool Down: Static Stretch

 

Day 4

Equipment: heavy bag/ If no bag, 3lbs DB for punches

Warm up: walk/run 3-5 mins, Dynamic Stretch

Cardio: 15-30 min run/swim/row

3-5 Rounds

20 Jab, Left Hook, Cross

20 Jab+ Cross Sit-Up

20 Right Upper Cut, Cross, Left Hook

20 Bicycle Crunch

20 Uppercut, L. Hook, Cross

20 Alt Jump Lunges

20 Right Kick

15 Squat Jump

20 Left Kick

20 S. Leg V-ups

 

Day 5

Warm Up: 3-5 min walk/run, Dynamic Stretch

2 Sets, 10 Reps

Walkout

Bear crawl

Sit-throw

3 Sets, 10-15 Reps

Dips

Push-ups

Squats

Pull-ups/Inverted Row

3 Sets, 10-15 Reps

Box Jump

Walking lunges

Ball slam

KB swing

Cool Down: Static Stretch

 

Week 4

Day 1

Warm up: 3-5 min walk, run, row machine

Equipment: KB/ Box/Skip

3 Sets, 10-15 Reps

KB Swing

Box Jump

Skip x50

Push-Up

Med Ball Slam

30-45 sec shadow jab, cross as fast as possible

3 Sets, 30-60 secs Reps

High Plank

Low Plank

Low Plank to High Plank

 

Day 2

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm Up: 3-5 min walk/run, Dynamic Stretches

Cardio: 15-30 min run/swim/row

Sets 3-5 

20 Jab, Cross, Jab, Cross

20 Russian Twists

20 Jab, Cross, L. Hook, Cross

20 Running Plank/ Plank Tuck

20 Jab, Jab, Cross,

20 High Knees

20 Alt Right and Left Kicks

10 Wide Push-ups

20 Alt Left and Right Straight Kick

20 V-ups

Cool Down: Static Stretch

 

Day 3

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm up: 3-5 min walk/run/ row, Dynamic Stretches

AMRAP 15-20 mins

100 Jab, Cross

15 Knees to Chest

50 Left Hook, Right Hook

20 Running Plank

20 Jab Cross Sit-ups

50 Left Right Kick

10 Burpees

Cool Down: Static Stretch

 

Day 4

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm up: walk/run 3-5 mins, Dynamic Stretch

Cardio: 15-30 min run/swim/row

3-5 Rounds

20 Jab, Left Hook, Cross

20 Jab+ Cross Sit-ups

20 Right Upper Cut, Cross, Left Hook

20 Bicycle Crunches

20 Uppercut, L. Hook, Cross

20 Alt Jump Lunges

20 Right Kick

15 Squat Jump

20 Left Kick

20 S. Leg V-ups

 

Day 5

Warm Up: 3-5 mins walk/run, Dynamic Stretch

2 Sets, 10 Reps

Walkout

Bear crawl

Sit-throw

3 Sets, 10-15 Reps

Dips

Push-ups

Squats

Pull-up/Inverted rows

3 Sets, 10-15 Reps

Box Jumps

Walking lunges

Ball slam

KB swing

Cool Down: Static Stretch


Jeron Gunness is a Personal Trainer with Alchemy Fitness Studio, and Exercise Therapist certified through International Sport Science Association.Through his years of training for competitive fighting, Jeron has coached a number of Muay Thai champions and trained numerous students under the arts of Muay Thai, kickboxing and boxing. His love for martial arts prompted him to pursue a career in personal training and coaching. With his vast knowledge and experience in martial arts, he sets to bring a new look to fitness.

Connect with Jeron on Instagram @gunnazfit

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