Page 271 - Muay Thai Training Exercises

3. K3: Dumbbell Rowing, or K2: Pull-Ups or Pull-Ups on
a Rope
4. K4: Overhead Press or Handstand PushUps
5. K19: Lifting the Punching Bag, or K6: Lunge Steps
6. K13: The Plank, with or without an exercise ball, or
K12: The Beetle
7. K15: The Reverse Plank, with or without an exercise
ball
Cooling-down exercise and stretching
Beginners: 2 sets, 10–20 repetitions per set
K13, K15: 20–40 seconds per set
Advanced athletes: 3 sets, 10–20 repetitions per set
K13, K15: 40–60 seconds per set
Workout D: K1, K1, K3, K4, K19, K13, K15