Slasher for better core
Grab a kettlebell by the horns with the bottom up. Start at the hip moving the bell in front of you body as if you were using a sword to performing an upper strike. Continue by moving the bell behind your head and then executing a downward slash. You must stay very tight all over to protect your low back. This is best done in a controlled fashion. Amazing core exercise.
Push up position lateral jumps
Get into a military push up position with your butt slightly up, then simply jump over a low obstacle from side to side. This is a somewhat ballistic exercise so stay pretty tight and do not drop your hips !
Hip ball rotation for better kicks and punches
We all know how important it is to engage the hip when punching and kicking, yet vast majority don’t quite get it right. Here is an exercise you must do if you want to get more power in your kicks and punches and teach your body to move as a unit when delivering a strike. Contrary to popular belief that power comes from the ground up it really comes from the ‘core out’. When you try this drill you will know why.
Even if you don’t give a rat’s ass about kicking ass it’s still good for ya cause it works your abs and hip flexors very nicely indeed.
Ball bounce push up
Get into a push up position on a swiss ball. Simply drop down on the ball, bounce about half way up and hold for 3-5 seconds, then complete the rest of the push up. Repeat for the desired number of reps. Great exercise to teach you muscles to switch on and off as well as maintain a static contraction. Good for any martial artist especially the grapplers.
Kettlebell plank
Get into a plank position with a kettlebell on one side. Simply push the bell away from you then pull it towards you. You must remain in a strict plank position i.e. do not lift your butt and do not twist your hips. Do 5 or 6 reps on one side then switch while holding the plank. No real need for heavy bell, even an 8kg will do the job.
Kettlebell deck press
Kettlebell sit up and press
Kettlebell lunges with front kick
Clean two kettlebells then simply perform alternate lunges with front kicks thrown in between. Stay straight and tight !
Suspended hip lift
Walking push ups
Split squats
Suspended push ups
Can be done inside a power rack. You need two bars, one lower than the other one. Get into a push up position placing your hands on the lower bar. Obviously, the lower you go the harder it gets. Make sure your chest is in line with the bar.
Forward/reverse lunges
Hanging leg raises
Body curl front view
I think I picked this up from Nick Nilsson (the lateral thinker of fitness) it may even be called the Nilsson curl. Basically, a chin up but your arms are locked by placing a second bar just above the elbows. As they say, “if you can’t handle your own body weight, you got no business lifting weights” hai !
Body curl side view
Lateral push ups
Choose an object you want to use for this exercise, e.g. stepper, focus mitts or in this case mui thai pad. Get into a push up position and simply crank out push ups alternating between left and right.
Squat with clubbell flag
If you want to train the whole body with just one exercise then combine a squat with the clubbell flag. Of course you can use a DB instead. Stand shoulder wide holding the CB/DB in front of you. Squat down pushing your hips back and at the same time extending your arms straight in front of you. As you begin to come up pull the CB/DB towards you. Do 5 reps then swap the hand position on the club and do another 5. This works just about everything (even your eyebrows will thank you).
Tiger Push ups
You want to improve your punches then do this exercise. Don’t care about punches, still do it cause it’s good for ya.
