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Team Smandych Muay Thai & Kickboxing Inc.

1 week 2 days ago

Tonights 6:30pm Cardio Class
Wednesday October 21st

Shadow box 5min+1min
Every 30 sec interval
10x jumping jacks
10x alt hops
10x high knees
10x lateral sprints
10x jump lunges

Every 30 sec interval
5x push ups
5x squats
5x plank jacks
5x mtn climbers
5x burpees

Round 1
Jab
Cross
Hook
cross
Switch kick

Jab-cross sprint

Round 2
L upper elbow
R level elbow
L level elbow
R knee L knee
R level elbow

Knees sprint

Round 3
R body hook
R head hook
R body hook
L head hook
L head hook

Head Hooks sprint

Round 4
R round
L round
Cross
Hook
R round

Cross hook sprint
10 heavy kicks/side on bag
Shadow box with weights on floor

Spray & wipe down equipment then switch

Round 5
Double jab
Cross
Jab
Body cross
Head cross

Jab cross sprint

Round 6
L head hook
L body hook
R elbow
R elbow
Switch knee

Elbow-elbow-knee-knee sprint

Round 7
Jab R cutkick
R cutkick
Move right
R cross
Switch kick

Jab cut-2xjab cut-3xjab cut, etc sprint

Round 8
R cut
R round
L cut
L round
Heavy R elbow

Body hooks sprint
10 heavy kicks/side on bag
Shadow box with weights on floor

Core

Team Smandych Muay Thai & Kickboxing Inc.

2 weeks 2 days ago

Wednesday October 14
6:30am cardio class

Warmup Round
Shadow box round

Round 1 - 5x push-ups every 30sec
Jab-cross-jab-cross power
Jab cross speed

Round 2 - 10x knees every 30 sec
Upper elbow
Level elbow
Level elbow
Spin elbow
Put em together x2

Round 3 - 10x jab-cross speed
Right round
Left round
Block right round
Block left round
Freelance x2

Round 4 - 3x burpees every 30sec
Jab
Left body hook
Right upper elbow
Grab bag 2 heavy knees
Put em all together x2
1min freelance

Wipe & Switch

Round 5 - 5x plank jacks every 30sec
R body L body R body L body power
Body hooks speed

Round 6 - 5x monkey jumps every 30sec
Left teep
R cross
Switch kick
R cross R elbow
Put em all together x2

Round 7 - 10x sets of body hooks speed
Jab R kick
Cross switch L kick
Jab-cross-jab R kick
Cross-hook-cross switch L kick
Freelance x2

Round 8 - 5x sets jump lunges
Double jab
Heavy cross
R kick
Double jab R kick
Put em together x2
1min freelance

Core round

Team Smandych Muay Thai & Kickboxing Inc.

3 weeks 6 hours ago

Saturday October 10
10:00am Online Cardio Class

5min Warm-up (30sec each)
Alt Hop
Single Stride
Shadowbox
Jumping jacks
Run on the spot
Shadowbox
Alt Hop to single stride
Lateral sprint
Shadowbox (1min)

8 x 4min rounds (1min intervals) with 1min break in between

ROUND 1
1 – Freelance
2 – 5x Push-ups 5x Jab-Crosses
3 – 5x Squats 5x Sets of Teeps
4 – Freelance

ROUND 2
1 – Freelance
2 – 5x Mtn Climbers 5x sets of head hooks
3 – 5x Tuck Jumps 5x sets of Knees
4 – Freelance

ROUND 3
1 – Freelance
2 – 5x Plank Jacks 5x sets of body hooks
3 – 5x Monkey Jumps 5x Heavy Roundhouse Kick per side
4 – Freelance

ROUND 4
1 – Freelance
2 – 5x Low to High Plank Right Side 5x Heavy Punches (any)
3 – 5x Low to High Plank Left Side 5x Heavy Kicks (any)
4 – Freelance

WIPE DOWN EQUIPMENT & SWITCH

ROUND 5
1 – Freelance
2 – 5x sets High Plank Hand to opposite Knee 5x sets of body hooks
3 – 5x sets of Jump Lunges 5x Teep & Hold per side
4 – Freelance
ROUND 6
1 – Freelance
2 – 5x Sets High Plank Hand to opposite shoulder 5x Jab-Cross-Body-Body-Head-Head
3 – 5x count butt low and run 5x Fast Right Round Kicks, 5x Fast Left Round Kicks
4 – Freelance

ROUND 7
1 – Freelance
2 – 5x Push-up to Star 5x Heavy Left Body Hooks 5x Heavy Right Body Hooks
3 – 5x count Squat & Hold 5x Sanchai Teeps either side
4 – Freelance

ROUND 8
1 – Freelance
2 – 5x Burpees 5x Heavy Punches (any)
3 – 5x Burpees 5x Heavy Kicks (any)
4 – Freelance

Team Smandych Muay Thai & Kickboxing Inc.

3 weeks 2 days ago

Wednesday October 7, 2020
6:30pm Online Cardio Class

7min Warm-up Round
30sec intervals
Jumping Jacks
Footwork Fwd-Bck
Run on the spot
Footwork Lft-Rght
Lateral Sprint
Southpaw Fwd-Bck
Jumping Jacks
Southpaw Left-Rght
Run on the spot
Steping Fwd/Bck into opposite Stance
Lateral Sprints
Mix up footwork and stances
Add offence & Defence

10x3min Rounds with 30 second Intervals
Start each round with 5 pushups
1st interval – 5 squats
2nd interval – 5 sets Mtn Climbers
3rd interval – 5 tuck jumps
4th interval – 5 Plank Jacks
5th interval – 5 monkey Jumps
Finish each round with 5 Burpees

ROUND 1
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

ROUND 2
Jab-Cross-Hook Orthodox
Jab-Cross-Hook Southpaw
Jab-Cross-Body Hook Orthodox
Jab-Cross-Body Hook Southpaw
Jab-Cross-Uppercut Orthodox
Jab-Cross-Uppercut Southpaw

Round 3
Right round Orthodox
Left round Southpaw
Right Round Southpaw
Left Round Orthodox
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

ROUND 4
Upper Elbow-Level Elbow orthodox
Upper Elbow-Level Elbow southpaw
Upper Elbow-Level Elbow-Level Elbow orthodox
Upper Elbow-Level Elbow-Level Elbow southpaw
Upper Elbow-Level Elbow-Level Elbow-Spin Elbow orthodox
Upper Elbow-Level Elbow-Level Elbow-Spin Elbow southpaw

ROUND 5
Right Knee Orthodox
Left Knee Southpaw
Right Knee Southpaw
Left Knee Orthodox
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

WIPE DOWN EQUIPMENT & SWITCH

ROUND 6
Body Body Head Head Hooks Orthodox
Body Body Head Head Hooks Southpaw
Upper Hook Cross Hook Orthodox
Upper Hook Cross Hook Southpaw
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

ROUND 7
Right Teep Orthodox
Left Teep Southpaw
Sanchai Teep Orthodox
Sanchai Teep Southpaw
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

ROUND 8
Jab-Upper Elbow Orthodox
Jab-Upper Elbow Southpaw
Jab-Upper Elbow-Switch Knee Orthodox
Jab-Upper Elbow-Switch Knee Southpaw
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

ROUND 9
Hitch Right Knee Orthodox
Hitch Left Knee Southpaw
Jump Right Knee Orthodox
Jump Left Knee Southpaw
Jump Right Elbow Orthodox
Jump Left Elbow Southpaw

ROUND 10
Block Right Kick Orthodox
Block Left Kick Southpaw
Block Right Kick Southpaw
Block Left Kick Orthodox
Shadowbox/Freelance orthodox
Shadowbox/Freelance southpaw

CORE ROUND

Team Smandych Muay Thai & Kickboxing Inc.

4 weeks 5 hours ago

Saturday October 3rd
10am Cardio Class

Skipping/Fake Skip 4min

1min Footwork
1min add defence
1min add offence
1min pick it up!

Count up for 3min Freelance for 4th minute

ROUND 1
Push up
Plank Jack
Jab Cross
Right Elbow
Left Elbow

ROUND 2
Squat
Out & In with feet
Right Teep
Left Teep
Heavy Cross

ROUND 3
Inch worm
Mtn Climber
Right Body Hook
Left Body Hook
Set of knees

ROUND 4
Burpee
Long Jump
Right Round
Left Round
Set of Body Hooks

WIPE DOWN EQUIPMENT & SWITCH IT UP

ROUND 5
Push up
Star each Side
Jab – Right Kick
Heavy Cross – Switch Kick

ROUND 6
Tuck Jumps
Set of Jump Lunges
Heavy Right Knee
Heavy Left Knee
Jump Level Elbow (same as superman punch)

ROUND 7
Half Burpees
Plank Walk Side to Side
Right Body – Right Head Hook
Left Body – Left Head Hook
Set of teeps

ROUND 8
Burpee
Long Jump
Block & Right Round
Block & Left Round
Set of Head Hooks

CORE ROUND

Team Smandych Muay Thai & Kickboxing Inc.

1 month 2 days ago

NEW SCHEDULE STARTING SUNDAY OCTOBER 4th

We've added a bunch of new classes to make sure everyone is able to get in and train. We ask that you keep it to one class per day so everyone can get in. Thanks for your understanding and ongoing support.

See you at the gym!

Team Smandych Muay Thai & Kickboxing Inc.

1 month 1 week ago

6:30pm Online Cardio class

5min warm-up round
30sec Jumping Jacks
30sec Alt Hop
30sec run on the spot
30sec run side to side
30sec shadowbox
30sec Jumping Jacks
30sec Alt Hop
30sec run on the spot
30sec run side to side
30sec shadowbox

10 Rounds 3min 1min intervals

Round 1
#1-Jab-Cross-L.Body Hook-L.Head Hook
#2-5xpush-ups 5xMtn Climbers
#3-Jab-Cross-L.Body Hook-L.Head Hook

Round 2
#1-Left Teep Fake Left Teep Heavy Right Elbow
#2-5xMonkey Jumps 5xSquat & Hold Feet Out and in
#3- Left Teep Fake Left Teep Heavy Right Elbow

Round 3
#1-Heavy Right Round House Superman
#2-5xLateral Plank walk side-to-side 5xcount push-up down and hold
#3-Heavy Right Round House Superman

Round 4
#1-Switch Kick back to stance heavy Right Cross-Right Elbow
#2-5xBurpees 5xsets of high knees
#3-Switch Kick back to stance heavy Right Cross-Right Elbow

Round 5
#1-Freelance
#2-5xTuck Jumps 5xcount butt low run on the spot
#3-Freelance

Wipe & Switch

Round 6
#1-Body-Body-Head-Head-Hooks
#2-5xpush-up to star alt sides 5xcount chest pumps
#3-Body-Body-Head-Head-Hooks

Round 7
#1-Left Teep Fake Left Teep Right Knee
#2-5xSprawls 5xsets of leg blocks
#3-Left Teep Fake Left Teep Right Knee

Round 8
#1-switch Knee to Right Sok Klab
#2-5xBurpees 5xcount squat and hold
#3-switch Knee to Right Sok Klab

Round 9
#1-One heavy kick per side
#2-5x squats, 5x long jumps
#3-One heavy kick per side

Round 10
#1-Freelance
#2-5xJumping jacks 5xpush-ups
#3-Freelance

Core 15 each of students choice

Team Smandych Muay Thai & Kickboxing Inc.

1 month 2 weeks ago

Wednesday September 16, 2020
Online Cardio Class 6:30pm

4x
15sec Alt Hop
15sec Single Stride
15sec Jumping Jacks
15sec Run on the spot

Shadowbox 3min

8 Rounds 3min 30sec with a 1min rest
Same combo throughout the round
Set of 5 every 30sec starting with Push ups at the beginning of each round
5x Push-ups
5x Monkey Jumps
5x Dips
5x Alt Jump Squats
5x Plank Jumps
5x Burpees
Freelance 30sec at the end of each roun

ROUND 1
Freelance

ROUND 2
Jab-Cross-Left Body Hook-Left Head Hook

ROUND 3
Teep
Fake Teep-Right Elbow
Teep
Fake Teep-Right Knee

ROUND 3
Body Body Head Head (Hooks)-Heavy Right Elbow

ROUND 4
Heavy Right Round
Heavy Left Round
Jab-Cross-Jab-Cross

WIPE DOWN EQUIPMENT & SWITCH

ROUND 5
Right Cross-Right Elbow-Right Knee-Left Knee

ROUND 6
Block Right Round House
Block Left Round House
4 Head Hooks

ROUND 7
Upper Elbow-Right Level Elbow-Left Level Elbow-Right SokLab

ROUND 8
Freelance

CORE ROUND

Team Smandych Muay Thai & Kickboxing Inc.

1 month 2 weeks ago

Here are today's rounds, concentrating on good technique with some conditioning in the middle of each round.

12 rounds (approx. 1 hour)
4min Rounds 1min Rest between rounds
Each round will consist of 4 x 1min intervals
1st min Technique
2nd min Conditioning
3rd min Conditioning
4th min Repeat Technique

Round 1
1- Footwork – Forward, Back, Side to Side, add rotation and angles as well
2- Jumping Jacks
3- Run on the spot high knees
4- Footwork

Round 2
1- Defence only
2- Right leg block and hold
3- Left leg block and hold
4- Defence only

Round 3
1- Shadow box / Freelance
2- Right Teep and hold
3- Left Teep and hold
4- Shadow box / Freelance

Round 4
1- Straight punches
2- 5 push ups 5 mountain climbers
3- High plank
4- Straight punches

Round 5
1- Teeps
2- Alt lunge fwd
3- Alt lunge back
4- Teeps

Round 6
1- Head hooks
2- 5 rows 5 Russian twists
3- Push up to star alt sides
4- Head hooks

Round 7
1- Roundhouse Kicks
2- 4 right knees in a row turn 4 left
3- Monkey jumps
4- Roundhouse Kicks

*BREAK TO CLEAN BAGS FOR SWITCHING PARTNERS

Round 8
1- Body hooks
2- 1 push up lateral plank walk x3 side to side
3- V-Sit straight leg sit-up 1 for 1
4- Body hooks

Round 9
1- Roundhouse Kicks
2- Agility ladder zig zag down and back 5 tuck jumps
3- Agility ladder alt hop down and back 5 tuck jumps
4- Roundhouse Kicks

Round 10
1- Any punches
2- Low to high plank push up at top alt sides
3- Low plank and hold
4- Any punches

Round 11
1- Any kicks
2- Burpees
3- High plank
4- Any kicks

Round 12 – 5min for last round
1- Shadow box everything
2- Jab cross continuous ‘down’ push up ‘up’ tuck jump
3- Alt teeps continuous ‘down’ push up ‘up’ tuck jump
4- Shadow box everything 2min

Team Smandych Muay Thai & Kickboxing Inc.

1 month 3 weeks ago

Wednesday September 9, 2020
6:30pm Online Cardio Class

Skipping/Fake Skip 4min

1min Footwork
1min add defence
1min add offence
1min pick it up!

8x ROUNDS
Count up for 3min, Freelance for 4th minute - 1min Rest

ROUND 1
Push up
Plank Jack
Jab Cross
Right Elbow
Left Elbow

ROUND 2
Squat
Out & In with feet
Right Teep
Left Teep
Heavy Cross

ROUND 3
Inch worm
Mtn Climber
Right Body Hook
Left Body Hook
Set of knees

ROUND 4
Burpee
Long Jump
Right Round
Left Round
Set of Body Hooks

WIPE DOWN EQUIPMENT & SWITCH IT UP

ROUND 5
Push up
Star each Side
Jab – Right Kick
Heavy Cross – Switch Kick

ROUND 6
Tuck Jumps
Set of Jump Lunges
Heavy Right Knee
Heavy Left Knee
Jump Level Elbow (same as superman punch)

ROUND 7
Half Burpees
Plank Walk Side to Side
Right Body – Right Head Hook
Left Body – Left Head Hook
Set of teeps

ROUND 8
Burpee
Long Jump
Block & Right Round
Block & Left Round
Set of Head Hooks

CORE ROUND


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