Solo practice / no bag

A 20-minute solo Muay Thai workout.

Four shadowboxing rounds you can do between classes. All you need is clear floor space and a timer.

Example Dee in-round screen showing a shadowboxing cue and a running timer

Example Dee workout screen. Your plan and drills may differ.

Before the bell

Set up to move.

Clear enough space to step in each direction. Set a timer for four three-minute rounds with one minute of rest between rounds. Keep the effort controlled so you can focus on balance, guard and clean resets.

Use techniques you have already practised with a coach. If a teep or kick is new to you, use jab–cross and footwork for round three instead. Pause if you feel pain or cannot keep the movement controlled.

Session format20 min

Warm-up: 03:00
Work: 04 × 03:00
Rest: 03 × 01:00
Cool-down: 02:00

The session / 20:00

Follow the clock.

Each row is one minute. Take a one-minute rest after rounds one, two and three.

Warm up first

Easy stepping or walking, gradually lifting the pace.
Gentle shoulder and hip movement, then light footwork.
Light jabs and crosses, returning to guard each time.

Round 01 / 03:00Shadowboxing

Find your feet

Move without losing your stance.

Min 1Step forward and back in your stance, with your guard up.
Min 2Add a light jab as you move. Return your hand to guard.
Min 3Jab–cross, then reset your feet before the next combination.

Rest for 01:00, then start the next round.

Round 02 / 03:00Shadowboxing

Build a combination

Make the reset part of the work.

Min 1Jab–cross at a controlled pace.
Min 2Jab–cross, then step out before repeating.
Min 3Repeat the sequence while keeping your balance and guard.

Rest for 01:00, then start the next round.

Round 03 / 03:00Shadowboxing

Add one Muay Thai tool

Use a kick or teep only if you have learned it.

Min 1Jab, then a light lead teep; return to stance after each rep.
Min 2Jab–cross, then a controlled rear kick; reset before repeating.
Min 3Choose one of those combinations and keep it smooth.

Rest for 01:00, then start the next round.

Round 04 / 03:00Shadowboxing

Put it together

Finish with clean movement, not speed.

Min 1Repeat your best combination from the earlier rounds.
Min 2Add a step or angle after each combination.
Min 3Shadowbox freely at an easy pace, returning to balance each time.

Cool down

Walk easily and let your breathing settle. Make a note of which combination felt most balanced; use it as your starting point next time.

Only have 12 minutes?

Warm up for three minutes, do rounds one and two with a minute of rest between them, then cool down for two minutes. Keep the same focus on clean resets.

When you want the next cue spoken

Keep your eyes up.

This written session works with any timer. Dee can build a plan around your level, time and equipment, then speak drill and round cues during your workout.

The session above is a standalone guide. Dee may create a different session for you.