Name: Playbook - Jasmin Lopez - Defense Focused Workout
Uploaded: 2021-11-10T02:15:42.593Z
Duration: 40 min
Description: Defense Focused Workout

Awesome, really felt that. Good sweat without having to go to the gym

Richie

In this workout we will be doing Muay Thai combos and exercises that specifically focus on defending ourselves and avoiding attacks.

Each Muay Thai combo/move will be classed as 1 rep

- Jab and cross 
- Keep your guard up and rotate your shoulder to the other shoulder blocking your face as you bend your knees slightly and move your head to the side 
- Imagine avoiding your opponent’s jab

1, 2 Slip Slip Uppercut

- Throw a jab 
- Rear check so your back knee comes up to your elbow (leg is facing your side) as if you were blocking someone’s kick 
- Rear Kick (throw a roundhouse kick with your back leg)

Jab, Rear Block, Rear Kick

- Throw a Jab 
- Bend your knees move the head below and lateral of an incoming punch 
(Keep your hands up at your guard) 
- As you come up throw a punch 
- and repeat side to side 

(15 reps each side)

Jab, Bob-N-Weave, Cross, Bob-N-Weave

- Continuous checks jumping up and down 
- imagine blocking kicks that are constantly being thrown at you
- jump on the toes of your standing foot and stay in one place and keep your guard up 

20 reps each side

Jumping Checks

- Throw a jab and a cross 
- Lean Back keeping your left guard up and swinging your right hand down 
- as you come back throw a push kick with your rear leg (bring your knee up quickly extend your leg to push your opponent then bring you leg back and knee comes down like a 3 step movement)

1, 2 Lean back + Teep

Work on your defense!

Defense Focused Workout

Peter

Awesome!! Over 300 calories burned in 45mins! Thanks 👍

Sara

HOOKS

Definitely gets the heart ❤️ rate up Wohooo

This is amazing. I’ve fought for 12 years and I’ve never found a workout plan that caters to a lot of what I do. Thank you.

Ariel

Knee & Elbows AMRAP

Lol it was good until my dog decided to come in get in my way drinking water making the floor slippery

Leg Smasher

Calf Burner

Whoops. I forgot to swipe complete. Lol. It took much less than 4 hrs to finish. Haha it was a good one though. Thanks Jaz!

Ajax

Awesome workout! Shirt, I'm drenched in sweat and shirt is soaked 🤣 I loved every minute of this even if I'm exhausted, I feel GREAT!

Alec

Marcus

Muay Thai Workout

I sweat so much more than I thought I would haha it was tiring but fun!

Abby C.

Loved it! The 50 sit-ups is eventually got a lot easier 👌

Andrew

Loved the cool down at the end. It helped me refocus for the day.

KickBoxing

Great warm up jaz so this all the time now

Kris

Dave Janasiak

Awesome warmup! Body feel nice and lose, and got a decent sweat going! Love it! ❤💪🤜

Warm Up Exercises

Nice fast burst of grind👍🏻👍🏻👍🏻👍🏻👍🏻

Florine

10-10-10

Lubna

Strong workout that thanks 🥵 really got a sweat on 🙏

Loved it !! Sometimes frustrated by my flexibility leading to consume more energy that it should to execute the middles. Gotta do some stretching 😊

Chris

Cardio Muay Thai Workout

Suns out prob burnt bit more cal than usual as I usually train earlier and later haha even on the mats toes are on fire 🔥 fun times though 👌

Defense Focused Workout

Community

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