The Muay Thai Spartacus: Circuit Workout

Body weight circuit training inspired by the famous Men’s Health workout, customized for muay thai training by champion Thai fighter & coach Deo “Check Bin” Phetsangkhat. In the authentic Thai style, all the exercises are based on the body’s own weight and no weight equipment is needed.

Exercises:
Station 1: Push Ups (50s + 10s rest)
Station 2: Sit Ups (50s + 10s rest) etc.
Station 3: Back Extensions
Station 4: Fight Stance Squat/Jump
Station 5: Pull Ups
Station 6: Plyometric Box/Ring Side Jump
Station 7: Skipping Rope
Station 8: Plank
Station 9: Tricep Dip
Station 10: Shadow Boxing

Instructions:

Perform 1 set of each exercise (or "station") one after the other. Each station lasts 50 seconds. Do as many reps as you can in that time, and then move on to the next exercise and give yourself 10 seconds to rest and prepare for the next exercise. If you can't go the entire 50 seconds, rest a few seconds, and resume until your time at that station is up.Or change up the exercise a little (e.g., on pull-ups you could change to bent over rows if you go to total failure before the time is up).

This circuit will take 10 minutes. If you are not continuing with other type of training, the recommendation is to repeat the circuit twice, resting 2 min in between circuits for a total workout of 34 minutes.

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