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Muay Thai/MMA Heavy Bag Workout with Emphasis on Knee Strikes

This is a 3-minute workout round of three different striking combinations that emphasize knee strikes: Combo 1: Jab – Cross – Rear Knee / Jab – Cross – Switch Knee (1 minute) Combo 2: Hold Bag– Knee – Side Elbow (1 minute) Combo 3: Muay Thai Clinch Knees (1 minute) If you have a high fitness level, do 1 minute of each combo before moving on to the next, as shown on the video. To ease the level of difficulty, coach Deo’s recommendation is 40 seconds of each movement to arrive at a total time of 2 minutes. You could repeat the round after 1-2 minutes of rest, and do 5 rounds in total for a 10-15 minute workout (excluding rest times). The bag in the video weighs 30 kg (66 lbs). The techniques are demonstrated using an angled heavy bag, but a standard bag will work well too for this workout. Coach Deo is a world champion Muay Thai fighter and decided not to use hand wraps for this video. However, we recommend using hand wraps when punching heavy bags to avoid wrist and hand injuries. Music by Birocratic: Beartooth Strangleheart, Otis McDonald: Bit Coin & Ethan Meixsell: The Coming Storm