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