---
title: "Muay Thai Moves: Workout of the Week at CAC"
description: Muay Thai workout of the week, a quick full-body cardio session with Jacob featuring Superman punches, sidekicks & roundhouse kicks.
---

[Chicago Athletic Clubs | The Daily Burn Blog ](https://www.chicagoathleticclubs.com/blog)

# [Muay Thai Moves: Workout of the Week at CAC](https://www.chicagoathleticclubs.com/blog/muay-thai-moves)

 Written by [Chicago Athletic Clubs](https://www.chicagoathleticclubs.com/blog/author/chicago-athletic-clubs) | February 15, 2018

## MUAY THAI MOVES

### **with JACOB PAVKOV **

 

**The Basics:**  
Muay Thai (or Thai Boxing) incorporates various striking techniques such as punches, elbow strikes, leg kicks, knee strikes, and more. Most mixed martial arts experts will use Muay Thai techniques to supplement their striking because of the array of weapons available and the crossover application.

In this intense partner workout, one person will exercise for 30 seconds while the other partner wears hand mitts to use as the target for punches and kicks. After 30 seconds, switch places. Go through the sequence four times. 

For this workout, follow the video for natural form and relationship with your partner. We've dumbed this down A LOT for a quick reference. We urge you to book a session with Jacob for greater detail on form!

**Superman Punch:**

The Superman punch is performed by feigning a body kick and then leaping in while simultaneously throwing a cross and kicking the same side leg backwards into the air.

**Side Kick**

The legs are slightly bent. Keep your heels elevated a little. The upper body is somewhat crouched. Keep your chin close to your chest. Lift your leg sideways and thrust your foot straight toward your opponent. This is a fast kick. Keep your kick chest high.

 

**Roundhouse Kick**

Using the same starting stance as above, take a 45-degree step with the non-kicking leg. Open up the hips. Bring the knee up and across the desired target. Turn the hips over. Extend the leg. With the opposite side hand, sweep the hand over the head as if combing hair over. Follow the roundhouse kick to the body all the way through.

****

**Flying Knee**

To deliver power to the knee and land it on your opponent's head, bend your knees slightly so you can jump and drive upwards. As you jump up, turn/rotate your lead hip to the rear as you rotate your rear hip to the front. At the peak of your jump, point your knee and strike.

**Jacob Pavkov is a trainer at Bucktown**

 

 

## FAQs

### **Q: What is the Muay Thai Workout of the Week?**** **

A: It’s a partner-based cardio workout with trainer Jacob Pavkov, featuring key Muay Thai moves like the Superman punch, side kick, roundhouse, and flying knee.

### **Q: Why should I try it?**

A: It builds full-body strength, cardio endurance, and striking technique while keeping training fun and engaging with a partner.

[View full post](https://www.chicagoathleticclubs.com/blog/muay-thai-moves)

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