at home workouts

[tong po]

whats up fellas, im about to join a gym to learn muay thai. I will be trying to go to class at least 3 times a week but i want to go 4-5 times but we'll see. i was wondering what sort of workout routines you guys did at home. Im getting a heavy bag and gonna put up a speed bag also. I have weights and a treadmill in my basement too. I have a pretty extensive weight lifting background and know of some exercises and such i can do with weights but im pretty lost on putting together a couple routines i can do at home that involve the bags and such.

does this look alright for a sample workout

3-4 mile run

bag work (time?)

jump rope

core work

push ups or weights.

if someone could help me out and maybe and give me some guidelines on what to do for bag work and maybe some other suggestions that would be pretty sweet. thanks.

I assume if my body can handle this that i could do this a couple times a week along with my classes.

[SevenStar]

I posted this on the thai boxing forum recently:

keep in mind that the length of amateur rounds is 2 min, so each round is 2 mins. there is also one minute of rest between rounds.

jump rope - 2 rounds, 4 mins a piece

between rounds, 40 squats, 40 pushups

shadowboxing

-1 rd. normal

-1 rd. interval - ali/frazier

-1 rd interval - normal and speed punching

combinations - 3 rds

skill work - 36 mins

thai pads - 4 rds

sparring - 4 rds

ab work

this is a fairly basic, skill oriented workout - no weight training and no plyos. It will take you over an hour to complete though, and will give you a good work out.

[SevenStar]

here's something we did last night

jump rope

2 four min rounds

from there, we went to various stations:

shadowboxing

burpee/speed punching (15 sec interval)

speed bag

heavy bag

we did 2 min rounds at each station, and repeated the entire cycle three times.

Next, we did four rounds of focus mitts which was followed by 3 rounds of neck wrestling. We ended the night with squats and abs.

[tong po]

alright thanks for the ideas, ill probably use something similar to what you said maybe a few adjustments here and there.