Martial arts and fitness training at home – the 30 Exercises
Are you looking for a way to train martial arts and fitness at home?
You want to do an effective workout without equipment in your home gym?
You are interested in Pahuyuth and want a taste of our training?
You’ve come to the right place, because the 30 exercises are the ideal beginner’s training for all those who are looking for a holistic bodyweight workout for martial arts and self-defense or just want to stay fit and healthy. You can use this training program as fitness training at home, cardio training, abdominal training or as a dynamic and strengthening “Power Yoga for Warriors”.
The best thing about it:
To learn and train the 30 exercises you DO NOT have to buy anything, register anywhere or apply for membership.
All you need to know to get started with the 30 exercises here and now is explained on this page, free of charge and without obligation!
Are you ready?
If so, then you should read the information about this workout first. For returning visitors, we have set up two Quicklink buttons that take you directly to the 30 Exercises.
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What are the 30 Exercises?
Every Pahuyuth student knows them – the 30 Exercises are an approximately one hour training program consisting of thirty individual exercises. The sequence of the exercises is fixed and aims at a holistic training from head to toe. The individual exercises are performed either with a certain number or for a certain duration.
The exercises themselves are as old as Pahuyuth or the traditional Free-Warrior Medicine and according to tradition have been practiced by Pahuyuth Free-Warriors ever since. Via detours, some of these exercises and concepts found their way into yoga and traditional Thai massage. The modernized compilation in the form of a one-hour workout with a fixed sequence dates back at least to 1952 AD.
As a traditional martial arts training, the 30 exercises have been taught at the Pahuyuth School in Berlin for more than 45 years and have proven themselves over many generations of students. The 30 exercises are part of the Pahuyuth beginner training and one of the requirements to pass the Pahuyuth entrance examination.
In addition to a general increase in fitness, many of our students report noticeable health-promoting effects. These include, for example, a general strengthening of the immune system, an increase in sexual performance, a reduction in joint problems and back pain, or even a correction of posture problems (e.g. scoliosis). Whether and to what extent this can also apply to you, we cannot judge, because every person has different physical prerequisites.
Our suggestion: Just try it out and tell us about your experiences!
The 30 Exercises – your new home training
Because no equipment is needed to perform the 30 exercises, only a stopwatch and a wall, they can be practiced almost anywhere. In the course of time, not only many active but also many of our former students have adopted this workout or parts of it for their personal home training and also passed it on to outsiders.
In this way the 30 exercises found their way into fitness courses, personal training and of course other martial arts and combat sports. Well-known actors and filmmakers have trained the 30 exercises in their hotel rooms while travelling and during breaks in shooting. According to reports, this very space-saving training program is probably also enjoying increasing popularity in prisons.
In response to the current SARS-CoV-2 aka Corona pandemic and the associated restrictions on movement (isolation, quarantine, etc.), we have decided to make the 30 Exercises available to everyone free of charge.
We hope to help all those who are forced by the current situation to train on their own in their own four walls!
What is trained? (modern approach)
From a modern, sports science point of view, the 30 exercises can be described as cardiovascular training on the basis of body weight exercises. But it does much more than that.
Cardio Training
With the 30 exercises the aerobic fitness in general can be improved. Furthermore, the endurance of the musculature is increased by optimizing the blood circulation. This can be a first step to promote anaerobic tolerance and to increase the speed without over-acidification (lactate steady state). Carbohydrates are the main energy source used in this training. Since neither equipment nor a lot of space is needed, the 30 Exercises are ideal for cardio training at home.
Coordinative skills
The 30 exercises also focus on the development of coordinative skills, such as the ability to differentiate (feeling of muscle tension), orientation, reaction (reacting to impulses), coupling ability (consecutive movements), rhythmization ability (each movement has its own rhythm), conversion ability (e.g. from defensive to offensive, also called adaptability). Equally trained are balance and movement skills.
Fitness
The fitness abilities, i.e. both strength, speed, endurance and flexibility (agility) are fundamentally improved with the 30 Exercises. The performance of the body is generally positively influenced. The adaptation phenomena (e.g. speed) of the organism can include, with continuous exercise, improvements in anticipation, inter-muscular coordination, optimal acceleration and neuromuscular coordination. In addition, the 30 exercises can be used to increase energy storage, enzyme activity and muscular contraction speeds.
Movement Patterns
Every sporting activity leads to programming in the motor memory. The control of movement is achieved by commands from the nervous system to the active musculoskeletal system involved (to the muscles). The sequence pattern remains constant, even if the technique program was executed faster or slower, more intensive or less intensive. The 30 exercises were developed from traditional fighting and massage techniques. The repeated execution of the movements promotes the memorization of fighting-relevant movement patterns through indirectly achieved muscle memory effects.
What is trained? (traditional approach)
The exercises of Pahuyuth were derived from traditional fighting techniques as well as movement and massage exercises to maintain health. Pahuyuth students use this training program to build up physical performance, which is the basis for a safe and goal-oriented application of the fighting techniques of Pahuyuth.
The teaching methodology of Pahuyuth defines performance as the interaction of current reaction abilities, physical abilities and endurance from which the current physical combat readiness results.
The presence of performance is again one of the necessary prerequisites for successful pattern queries in the sense of the model of autodynamics, which describes the behavioral-biological mechanisms of stimulus and reaction within a fight process.
Physical abilities
The physical abilities are changeable functions of the biological conditions of the body or memorizable action patterns. The ten exercises come from the field of traditional health massage. They have effects on internal circulation regulation and tension in the body.
The training of physical abilities is decisive for whether a certain (fighting) action can be performed by the body.
Reaction ability
Reaction ability is the ability of the body to initiate an autodynamic reflex movement without additional thought processes in case of an immediate disturbance of posture. The problem in this respect is that a lack of available autodynamic reaction patterns in conflict situations results in either the wrong reaction (uncontrolled aggression or flight behaviour) or no reaction at all (shock reaction). Ten exercises have been selected as the basis for building up or restoring the natural ability to react. These exercises are mainly aimed at training reaction patterns that are to be called up in case of different occurrence and perception of different simulated accident situations.
The training of the ability to react is decisive for how quickly a (fighting) action can be chosen and executed.
Endurance
Endurance is the body’s ability to withstand a sustained constant load by optimizing the restoration of energy reserves. The ten endurance exercises are geared to body movements under your own weight load, and are specially designed to optimize your body joints.
The training of endurance is decisive for the frequency and intensity with which (fighting) actions can be executed.
What else is being trained (secrets)
In former times, Pahuyuth students had to apply to a teacher, for example by working as temple novices (Dek Wat, church child). In the beginning, these students were taken in as probationary students in order to first test their character and ideas.
The anciernt teachers gave them an insight into the fighting knowledge, they did not teach any recognizable fighting techniques. Only at a later stage did the teacher decide whether and to what extent it was possible for him to impart the requested knowledge to the student candidate and to accept and train him as a full student (green belt).
The ancient Pahuyuth teachers let those trial students (yellow belt) do exercises among other things, in which different fighting techniques and other secrets were hidden. Three examples of indirectly imparted knowledge and hidden side effects in the 30 Exercises are shared in the following videos.
Prevention of sparring headaches
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By regularly performing exercise 9, the body gets used to increased intracranial pressure (ICP), which can often occur after a few hits to the head, among other things. This exercise can prevent “sparring headaches”, which are particularly widespread among beginners.
Please note that this exercise is intended to prevent such headaches and not to treat concussions. If you regularly suffer from training-related concussions, you should reconsider your defense or training and/or consult a doctor.
Wrist reinforcement for Bare-Knuckle Boxing
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By regularly performing exercise 13, wrists, ligaments and tendons are strengthened, among other things. This is especially helpful if you intend to fight without wrist-supporting gloves and bandages, as is the case in MUAI.
Further exercises to strengthen the wrists are exercise 2 (push-ups on the fingertips). The opening and closing of the hands, which is relevant for bare knuckle boxing, is trained with exercise 5.
Please note that none of these exercises replaces a proper striking technique.
Stronger ankles for better kicks
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By regularly performing exercise 15, among other things, ankles, ligaments and vision are strengthened. This is especially helpful if you intend to learn kicks or knee techniques.
Other exercises to strengthen the ankles are exercises 26 and 27 (especially for the outer ligaments of the ankle joints). For kicks like the parallel kick (LS-01-08) or roundhouse kick, exercise 18 is particularly useful.
Please note that none of these exercises replace a proper knee or kick technique.
How are the 30 exercises practiced?
In principle it is quite simple. Take a look at the 30 Exercises in the video below and start doing them. The number of repetitions and the duration of each exercise is shown in the upper left corner of the video. A detailed overview of the individual exercises can be found further down on this page. We have set up a help area for any queries.
What you need
- a stopwatch or a cell phone for exercises with duration.
- a solid wall for exercises number 9, 12, 16 and 19
- A few square meters of space with a solid surface (e.g. parquet flooring).
Recommended training level
- Beginners are advised to approach the given repetitions and times slowly and carefully, making sure that the exercises are performed as correct as possible. Some of the exercises are a bit more complicated in terms of motor skills and therefore somewhat unfamiliar to most beginners. Our recommendation: Do not overdo it and give your body time to learn the movements correctly and above all without injury. If you manage to do this, you will enjoy this training for a long time and achieve the maximum training effect.
- Advanced beginners should be able to complete the 30 exercises completely and with the given number and duration. If you want to increase this level, you can orientate yourself on the training workload of our examinees. A training intensity of 150% is usually recommended for the green belt exam preparation. That means everything multiplied by 1.5, i.e. 30 instead of 20 push-ups and static exercises with 3 instead of 2 minutes.
- Advanced students do all 30 Exercises for five minutes per exercise and thus train for 2.5 hours without interruption.
- For even higher performance levels, we recommend taking a look at our PQS tests (especially Class 1 and 2) or Ling Lom workouts.
Recommended training plan
In principle, there should beat least 24 hours between training sessions so that the body can regenerate sufficiently (see supercompensation). We recommend doing the 30 exercises approximately every two to three days for a continuous performance improvement. For the maintenance of basic fitness and general health care, one to two times a week should be quite sufficient.
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IMPORTANT: The exercises listed here were compiled to the best of our knowledge and with the greatest possible care. They have proven themselves in practice. Nevertheless, only you can decide whether and to what extent you want to and can do these exercises. We recommend consulting a doctor before starting a sports or training activity. Neither the authors nor the owners of this site can accept liability for any disadvantages or damages to persons, property or assets. Legal and compensation claims are excluded. The use of this page and the implementation of the contents contained therein is expressly at your own risk.
Exercise 1
Shoulder width stance, get on your toes, fall over and stand up.
5 reps
Exercise 2
Push-ups on your fingers tips. Drop down and push up again.
20 reps
Exercise 3
“Thai Bridge”. Static position. Keep shoulders and hips the same level.
2 Minutes
Exercise 4
Pull fists dynamically to the front, stop and return to the baseline.
30 reps
Exercise 5
Pull elbows to short ribs. Make fists while doing so. Return slowly. Make fists while doing so. Return slowly.
2 Minutes
Exercise 6
Lay flat on your back, hands behind your head and legs at a 45° angle.
2 Minutes
Exercise 7
“Thai push-ups.” Pull your legs to the back, do a push up and return.
7 reps
Exercise 8
Hold arms flat before your chest, pull dynamically backwards, return slowly.
2 Minutes
Exercise 9
Hands on the floor and stem diagonally against the wall. Body remains straight.
2 Minutes
Exercise 10
Squat down and put your hands behind your back. Hop backwards with small bounces.
20 metres / 21,87 Yards
Exercise 11
Hands next to your buttocks so that the fingers point backwards. Push the buttocks to the heels.
30 reps
Exercise 12
Hold parallel to the floor on the wall. Shoulders and feet are at the same height.
2 Minutes
Exercise 13
Hands reversed on the ground, bring elbows to the chest.
20 reps
Exercise 14
Sit-Ups. First bend forward as far as you can, then turn right-left or left-right.
30 reps
Exercise 15
Hands behind the back and into horse stance. Upper and lower legs should be at a 90° angle.
2 Minutes
Exercise 16
Push-ups with your back against the wall.
10 reps
Exercise 17
On your back, legs 45°. Move elbows alternately over the middle of the body.
80 reps
Exercise 18
Exercise 19
Push-ups with your belly against the wall.
10 reps
Exercise 20
Raise your arms and jump from one leg to the other. Straighten instep when knee is lifted.
2 Minutes
Exercise 21
On tiptoe, chin to chest and back of hands together. Stand still.
2 Minutes
Exercise 23
Put your hands behind your back and switch knees in a squatting position. Keep a steady pace.
2 Minutes
Exercise 24
Remain in lower push-up position. Press elbows sideways into the chest. Only hands and feet touch the floor.
2 Minutes
Exercise 25
On tiptoes, backs of hands together, chin on chest. Squats. Stay as high as you can on your toes.
40 reps
Exercise 26
Wide stance, bend forward. Touch floor with fingertips at face level and bounce with head and upper body.
60 reps
Exercise 27
Place fingertips behind the imaginary line between the heels and hold this position.
2 Minutes
Exercise 28
Plank on forearms with palms facing upwards. Bend arms and bring fists behind ears.
20 reps
Exercise 29
On your back, knees raised, put hands next to your head. Stand on your fingertips and push up into bridge.
20 reps
Exercise 30
Prone position, grab your ankles. Pull up until thighs are no longer touch the floor. Stand still.
2 Minutes
Exercise 1
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Shoulder width stance, get on your toes, fall over and stand up.
5 reps
Exercise 2
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Push-ups on your fingers tips. Drop down and push up again.
20 reps
Exercise 3
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“Thai Bridge”. Static position. Keep shoulders and hips the same level.
2 Minutes
Exercise 4
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Pull fists dynamically to the front, stop and return to the baseline.
30 reps
Exercise 5
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Pull elbows to short ribs. Make fists while doing so. Return slowly. Make fists while doing so. Return slowly.
2 Minutes
Exercise 6
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Lay flat on your back, hands behind your head and legs at a 45° angle.
2 Minutes
Exercise 7
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“Thai push-ups.” Pull your legs to the back, do a push up and return.
7 reps
Exercise 8
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Hold arms flat before your chest, pull dynamically backwards, return slowly.
2 Minutes
Exercise 9
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Hands on the floor and stem diagonally against the wall. Body remains straight.
2 Minutes
Exercise 10
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Squat down and put your hands behind your back. Hop backwards with small bounces.
20 metres / 21,87 Yards
Exercise 11
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Hands next to your buttocks so that the fingers point backwards. Push the buttocks to the heels.
30 reps
Exercise 12
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Hold parallel to the floor on the wall. Shoulders and feet are at the same height.
2 Minutes
Exercise 13
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Hands reversed on the ground, bring elbows to the chest.
20 reps
Exercise 14
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Sit-Ups. First bend forward as far as you can, then turn right-left or left-right.
30 reps
Exercise 15
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Hands behind the back and into horse stance. Upper and lower legs should be at a 90° angle.
2 Minutes
Exercise 16
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Push-ups with your back against the wall.
10 reps
Exercise 17
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On your back, legs 45°. Move elbows alternately over the middle of the body.
80 reps
Exercise 18
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Exercise 19
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Push-ups with your belly against the wall.
10 reps
Exercise 20
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Raise your arms and jump from one leg to the other. Straighten instep when knee is lifted.
2 Minutes
Exercise 21
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On tiptoe, chin to chest and back of hands together. Stand still.
2 Minutes
Exercise 22
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One-legged knee bends. Balance with your arms. At least one rep per leg.
10 reps
Exercise 23
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Put your hands behind your back and switch knees in a squatting position. Keep a steady pace.
2 Minutes
Exercise 24
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Remain in lower push-up position. Press elbows sideways into the chest. Only hands and feet touch the floor.
2 Minutes
Exercise 25
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On tiptoes, backs of hands together, chin on chest. Squats. Stay as high as you can on your toes.
40 reps
Exercise 26
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Wide stance, bend forward. Touch floor with fingertips at face level and bounce with head and upper body.
60 reps
Exercise 27
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Place fingertips behind the imaginary line between the heels and hold this position.
2 Minutes
Exercise 28
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Plank on forearms with palms facing upwards. Bend arms and bring fists behind ears.
20 reps
Exercise 29
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On your back, knees raised, put hands next to your head. Stand on your fingertips and push up into bridge.
20 reps
Exercise 30
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Prone position, grab your ankles. Pull up until thighs are no longer touch the floor. Stand still.
2 Minutes
Train the 30 Exercises offline
We have set up this site so that you can learn the 30 exercises for free at any time and train easily from home with your web browser open. If you want, you can also buy matching offline teaching materials in our Spreadshirt store.
We use the proceeds to make even more content of this kind available to the public, thus preserving the cultural heritage of the ancient Free-Warriors for future generations. If you would like to support us in this, you can also do so via Buy Me A Coffee.
For at home – the 30 Exercises poster
The 30 Exercises Poster is the ideal addition for the home training area. It provides a quick overview of the exercises, including amount and duration. It is available in 20x30cm, 46x60cm and 60x90cm.
For on the road – T-Shirts and more
The 30 Exercises t-shirts and bags are an easily stowable, waterproof alternative to the posters. Rolled up, you can take the shirts everywhere and always have a dry top ready to change.
Related products
Martial arts techniques for beginners (learn online)
In this previously unpublished teaching video, a teacher shows the first 15 of the 45 basic techniques of Pahuyuth according to the 1984 curriculum. The techniques and concepts shown in this video are, except for a few minor details, valid to this day and can be used in Pahuyuth, Muay Thai, Muay Boran and many other fighting styles (e.g. MMA, Kickboxing, Muay Chaiya, Muay Thasao, Muay Korat, Muay Lopburi, Muay Lao, Bokator, Pradal Serey, Lethwei and many more).
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