Power up your circuits with these dynamic combinations that will tone you up from head to toe. And with plenty of swift jabs and mighty knee-ups, you’ll get a major boost in mobility too.
Power up your circuits with these dynamic combinations that will tone you up from head to toe. And with plenty of swift jabs and mighty knee-ups, you’ll get a major boost in mobility too.
More women are taking a stab at combat workout classes. While some do it for the major calorie burn, others are drawn to the self-defence element. Of course, there’s the perk of feeling super badass with every punch and kick.
If you’re still battling the fear of getting injured, don’t worry. We got Grace Huang, martial arts instructor and co-founder of fitness studio Neue Fit, to design a Shape-exclusive Muay Thaiinspired high-intensity interval training (HIIT) workout featuring moves frequently done by Charmaine during her personal training sessions there. The best part about this beginner-friendly routine is how easily it can be amped up for anyone who wants to push their limits, hike up their heart rate and blast more calories in just 20 minutes.
If you’ve never dipped your toes in martial arts-style fitness, get into your fight stance and consider this your initiation. You’ll be safe from bruises since it’s non-combat, but these dynamic moves will add more oomph to your arsenal of HIIT exercises for sure.
Follow the instructions for these sections in order.
●Group C
TOTAL TIME: Approximately 20 minutes
YOU’LL NEED: Timer, exercise mat (optional)
(6 minutes) Do each exercise for 15 seconds in this order without rest. Complete three sets with 30 seconds rest in between.
●Burpee
(14 minutes) Do each exercise AMRAP for 30 seconds, back to back. Rest for 10 seconds after completing each group. Aim to finish three sets. To increase intensity, eliminate rest time. Add 20 seconds of rest between each group for lower intensity.
GROUP A
1 BLOCK SQUAT
Sport bra and sneakers, from Adidas. Colorblocked tights, from Everlast.
2 BACK LUNGE PUSH KICK
Stand with feet hip-width apart, hands on hips. Step right leg back and lower body, bending both knees at 90 degrees. Back knee should be hovering above ground [A]. As you stand up, push through left heel, bring right knee up to chest and extend right leg forward into a kick, swing right hand back swiftly, lean back slightly and keep hips facing front [B]. Repeat on the other side.
3 RAISE
Stand with feet hip-width apart, hands on hips. Step right leg forward and lower body, bending both knees at 90 degrees [A]. As you stand up, push through right heel and raise your left knee up to chest level, leaning back slightly and swinging left arm back swiftly. Ensure toes are pointed down [B]. Return foot to ground and repeat on the other side.
GROUP B
4 UPPERCUT BURPEE
Stand with feet wider than hip-width. Clench fists with palms facing in, keep knees slightly bent and stay on your toes. Roll left shoulder forward as you drive a quick punch upwards with your left fist [A]. Repeat on the other side. That’s one rep. Complete 4 reps in one continuous motion. Place palms on ground in front of you and get into tabletop position [B]. Jump both feet back into plank position [C] and immediately back towards hands. Launch into a jump upwards to complete one rep [D].
5 BOXER SIT-UP
6 JUMPING JACK PUNCHES
GROUP C
7 ALTERNATE SKIP KNEES
8 INCHWORM ELBOW STRIKES
9 NARROW TO WIDE PUSH-UP + PUNCH + KNEE RAISE
Start with palms and knees on ground. Ensure shoulders stacked above wrists and core is tight. Slowly bend elbows, lowering body towards floor [A]. Elbows should stay close to sides of body. Press upwards through arms, straightening elbows. Repeat with palms placed wider than shoulder-width apart [B]. Hop both feet towards palms and stand up, feet hip-width apart. Clench fists and extend left hand forward, arms parallel to ground while twisting hips inwards [C]. Repeat on the other side. Simultaneously bring your left knee up to chest level, lean back slightly and swing left arm back swiftly while raising right hand near cheekbone [D]. Ensure toes are pointed down. Return foot to ground and repeat on the other side.
