Muay Thai

Put on gloves, shin guards, and other gear, then check the space around you. Warm up your neck, shoulders, and hips thoroughly.

Start with light footwork and punches with your guard up. Once you are warm, mix in kicks, knees, and elbows.

Lower the intensity and step lightly as you finish. Let your breathing settle, then check your workout duration.

Repeated punches, kicks, and knees work your cardiovascular system and whole body. Your supporting leg and torso rotation create balance and power.

Pivot on your supporting foot when kicking to ease stress on your knee. Do not yank your partner's neck in the clinch.

Exhale briefly with each strike and keep breathing. Settle your breathing between rounds.

Record the time spent doing Muay Thai. Do not enter strike counts or rounds.