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
