This is a 3-minute round with three different combinations, each focusing on the knees:

For athletes with a high level of fitness, make 1 minute of each combination before moving on to the next, as shown in the video. To decrease the difficulty level, the recommendation of professor “Deo” is to make 40 seconds of each combination to reach a total time of 2 minutes.

You can repeat after 1-2 minutes of rest and do 5 rounds total for a 10-15 minute workout (excluding rest times). 15 minutes actually simulates a professional Muay Thai fight.

The bag in the video weighs 30 kg (66 lbs). The techniques are demonstrated using an angle punching bag, but a normal bag will also work well for this workout.

Professor “Deo” is a Muay Thai world champion fighter and has decided not to wear hand bandages for this video. However, we always recommend using bandages on the hands to avoid injury.