A solid conditioning routine provides you with the physical fitness necessary to learn advanced fighting techniques and combinations. It also prepares you to last 5 rounds in the ring and to withstand physical punishment during a fight.
Muay Thai conditioning exercises:
It is important to always start with a warm-up and to stretch your body before your workout session. That way you will minimize the risk of cramps and severe muscle strains.
I would recommend starting it with a 3-minute workout with 30 secs. break. Once you build up stamina you can move up to 5-minute rounds and increase the intensity and the number of reps.
Jump rope workout: not only a good cardio workout but also a great exercise for foot speed and coordination.
Sit-ups are great for developing your abs and strengthening your core.
Push-ups: great exercise for developing your chest, shoulders, and triceps muscle which in turn greatly increases your upper body strength.
Heavy bag workout.
Squats: the main benefit of squats is to build your backside and your leg muscles.
Standard Thai pads workout:
10x with different combinations. Start with a 'jab, cross' combo and then follow it up with:
5 rounds of solo combinations trained on a heavy bag. Utilize combos with kicks, punches, knees, and elbow strikes
3 to 5 rounds with Thai pads:
100 kicks for each leg
100 knee strikes for each leg. Mix front knees and side knees
3 five minute rounds with a heavy bag:
100 kicks for each leg
100 knee strikes for each leg. Mix front knees and side knees
3 to 5 rounds of sparring
Shin conditioning:
Shin conditioning is best achieved by kicking punching bags and Thai pads. The main goal is to make your shins harder so you can deliver some hard kicks without getting injured in the process. It will also make checking low kicks easier and less painful for you.
Be persistent, it won't happen overnight. Your bones are getting harder in a process called cortical remodeling which may take even years to complete. But don't worry you will notice changes after a few months if you stick to the shin conditioning routine.
Initially, it is wise to use softer Thai pads and softer heavy bags. When you're ready you can progress to kicking much harder banana bags.