20-minute workout that combines fight and functional to de-stress at home –

Make room for your newest wrestling ring: your bedroom, backyard, or living room. If you enjoy fighting classes, but are away from the mat due to coronavirusyou can now take your gloves out of the closet to do this 20 minute workout.

It is a unique adaptation of the Thai360, a methodology created by martial arts teacher Galego, from São Paulo, which combines martial art and functional exercises that prepare your body for the fight. Thanks to the circuit’s high intensity, you’ll increase strength, agility, endurance and burn hundreds of calories in just 20 minutes.

“Even those who have never jabbed or crossed can do the moves, which are simple”, says the teacher. The purpose of this fight goes beyond physical improvement. The discipline of struggle teaches resilience, mind control and persistence, characteristics that can be carried over to other moments in life, such as when presenting a project at work or overcoming a fear.

“The strength for any change lies within us”, says Galego, who, in his online program, uses mental techniques to make students feel more confident to follow habits in search of a healthy life.

Thai360 20 minute workout

The sequence is divided into four steps. “Don’t let fatigue get in the way of exercising. If it’s difficult, stop until you catch your breath”, says Galego.

Rest for 1 minute between each step.

Heating

Do the circuit 3 times with 10 repetitions of each movement.

1. Crucifix jumping jacks

The. Stand with your legs together and your arms out to the side.

B. Close your arms clapping in front of your body and spread your legs apart.

2. Knee lift

The. With your hands in front of your forehead, spread your legs slightly apart.

B. Raise your knee and come back. After all the repetitions, switch sides.

3. Bounce jumping

Imagine you’re jumping an imaginary rope, and once you’re in the air, clap your hands alongside your thighs and keep a rhythm.

4. Front Kick Squat

The. Place your legs hip-width apart and do a slight squat.

B. As you go up, flex your foot on the half pointe and raise the other leg, kicking it forward. Switch legs.

technique

5. Jab and straight (3 minutes)

The. In the stance (if you’re right-handed, left leg forward; if you’re left-handed, right), punch forward with your non-dominant hand.

B. Intersperse with a punch with the other hand, flexing the back foot and rotating the knee.

Battle

Do the following circuit 5 times at the highest possible intensity. With each round, try to decrease the time.

6. Jab and direct

Same as the previous exercise. 20 repetitions.

7. Climber board

The. In front plank, extend your arms shoulder-width apart.

B. Bring one of your knees towards your chest and switch legs. 10 reps (each side)

8. Jab and straight dash

Run in place by lifting your knees to 90° while throwing alternating punches. 20 repetitions (each side).

9. Paratrooper flex

The. Stand in plank with arms outstretched.

B. Slowly lower your body, bending your elbows until your chest touches the floor. Raise your hands and feet and return to the starting position. 10 repetitions.

overcoming challenge

Do as many repetitions as possible in 1 minute. In the next training, try to overcome yourself.

10. Abdominal Rower

The. Lying down, extend your arms and legs flush with the ground.

B. Raise your torso until you are almost sitting down and, without relaxing your abdomen, hug your knees.

did the 20-minute workout: check out what we thought

Journalist Giulia Granchi was not afraid to face the challenge and tested Thai360. She was surprised by how practical it was: “I have no fighting experience, but the simple moves are easy to learn – I really sweat! What most caught my attention was the short duration of the workout, which helps those who are starting in the fitness world or have little time”.