Thanks for participating in the Arashi Do Martial Arts Muay Thai Workout Program!

 

How does this program work?

IT'S EASY!

Follow the instructions below and try your best when doing the exercises and activities. Let us know how you did by checking off each exercise. To help you with some of the exercises, there are short video links for you to see. That way you can study the movement before practicing. Once you have completed your workout, your results will be sent directly to your instructor for class credit.

Just remember to try your hardest and.......

Good Luck!

PREPARATION

First put on your uniform (thai shorts, team shirt, prajieds).

Don't forget your water bottle!

Find a safe place to practice your Muay Thai with your parents permission.

Do a "wai" or bow to start your training and to show respect to your teachers, parents and training partners (even if it is just by yourself).

 

The Student Creed

Now recite your student creed out loud with your parent or sibling. 

(Parent says) "Why are you here today?"

TO LEARN BLACK BELT EXCELLENCE SIR/MA'AM!

(Parent says) "Are we future Black Belts?"

YES SIR/MA'AM!

(Parent says) "How must you be to achieve this?"

RELENTLESS SIR/MA'AM!

THE WARM-UP

Today we will be doing some basic strength training exercises to warm-up our body. Do each for 45 seconds of each and count your reps.

 

Wide Stance Squat

Plank on Hands

Russian V-Sit

 Kneeling Jump

 

  

WRAPPING HANDS ROUTINE

Next we will be doing our hand wraps routine.  You can follow along with this video. We may not be hitting any pads or bags today with our hands but you can still practice wrapping your hands either right now or at the end of the workout for practice!

 

 

   

STRETCHING ROUTINE

Now we are going to stretch our bodies. Follow along with the video to get a good stretch before working your techniques!

 

BASIC TECHNIQUES 

Try to do each one for 1 minute without stopping twice through. First, do all the techniques without a target in the air (like shadow boxing). Next do them over again but this time hitting a target like a heavy bag or someone holding pads.

COMBO STUDY SECTION

Work on the videos below and practice for a few minutes each. 

 

 

 

Bonus Practice Section

Would you like to do MORE than what was written above for your home workout?  Do you want to try an advanced combination? 

Get your student manual and pick three combos you can practice and work on them for 2 minutes each.

Also, try the video below.

 

 

ADDITIONAL STUDY FOR COOL DOWN - VISUALIZATION

One of the most important aspects of a Muay Thai practitioner is how to mentally visualize techniques. This can be one of the most effective ways to practice. In this next section we will be asking you to close your eyes and work through several techniques in your mind as a visualization as if you were doing the techniques in real practice. Use this as a cool down exercise and to help you access techniques you may not have used for awhile.

 

 

BLOCKING DEFENCES

Visualize 3 different blocking defences to various attacks and visualize using them in sparring.

SKILL TESTING QUESTIONS

Disclaimer
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.