Train like a true fighter - here are 3 exercises

Do you have an inner fighter that you want to unleash? Madeleine Vall Beijner shows you three inspired training exercises in true fighter spirit that you can do at the gym.

Fighter Madeleine Vall Beijner has previously been a world star in Thai boxing and trained in several different martial arts. Here she shows three training exercises that you can do at home or at the gym, with elements of boxing and MMA.

Watch the full training video here:

Madeleine Vall Beijner is a PT, martial arts instructor and stuntman. She also has thousands of followers on Instagram.

1. Sidekicks - 20 repetitions x 3

Stand on one leg and then lean to the side, keeping your knee (in the air), hip and shoulder in a straight line. Activate your butt by pushing your hip forward. Keep the upper leg straight while kicking out with the lower leg. Repeat 20 times, rest and do a total of three rounds.

You work: Butt, back of thighs and core.

2. Sit ups + boxing - 10 repetitions x 3

Do sit ups and hit two straight punches when you are in the upper position. Remember to keep your guard up throughout the exercise. Repeat ten times, rest and do a total of three rounds.

You train: Core, shoulders, chest and back.

3. Boxing + high knees + sprawl - 3 repetitions x 5

Jog in place with your knees as high as you can. Sync your knees with about ten straight punches. Keep a fast pace and feel your pulse racing. Then do a sprawl, which is a straight-arm burpee where you just dip your hip into the floor and then go straight back up. Repeat the exercise three times, rest and do a total of five rounds.

You will train: fitness, coordination and strength of the whole body.

Thanks to: Haninge thaiboxning/Southside Muaythai.

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