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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Martial arts and fitness training at home – the 30 Exercises

What are the 30 Exercises?

What is trained? (modern approach)

What is trained? (traditional approach)

What is still being trained (secrets of the ancient teachers)

How are the 30 exercises practiced?

The 30 Exercises in detail

Optional learning aids for your training

FAQ – Do you have questions about the 30 Exercises?

NEW IN 2021: Pahuyuth Online Training

FOR MEMBERS

Online members get the 30 Exercises tutorials in an expanded version, including handouts and community feedback.

30 Exercises – Basics

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!

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Pahuyuth 30 Uebungen exercises school training workout history 01

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Pahuyuth 30 Uebungen exercises school training workout history 04

Pahuyuth 30 Uebungen exercises school training workout history 05

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Pahuyuth 30 Uebungen exercises school training workout history 08

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!

Optional learning aid

The 30 Exercises Poster is the ideal addition for your home training area. It provides a quick overview of the exercises, including amount and duration. It is available in 20x30cm, 46x60cm and 60x90cm.

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30 Exercises – Training Benefits

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

Koordinative faehigkeiten differenzierungsfaehigkeit rhytmisierungsfaehigkeit kopplungsfaehigkeit reaktionsfaehigkeit

The 30 exercises are also about the formation of coordinative abilities, such as ability to differentiate (muscle tension), responsiveness (reacting to impulses), coupling ability (movements lined up), rhytmization ability (each movement has its own rhythm), the ability to orient itself spatially, conversion ability (e.B. from defensive to offensive, also called adaptability). The balance ability and the movement skills are also trained.

Fitness

Konditionelle faehigkeiten kraft schnelligkeit ausdauer flexibilitaet

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

Bewegungsmuster bewegungssteuerung bewegungsapparat motorische bewegungen

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 present 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

Uebung 02 07 koerperliche faehigkeiten reaktionsvermoegen

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.

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.

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.

What is still being trained (secrets of the ancient teachers)

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

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.

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Wrist reinforcement for Bare-Knuckle Boxing

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.

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Stronger ankles for better kicks

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.

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30 Exercises – How To

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 for the individual exercises can be found a little further down this page.

What you need

Time measurement
Some exercises have a duration. Accordingly, you need a stopwatch, a mobile phone or an egg watch.
Floor
You need a few square meters of flat, free space with solid ground (e.B. parquet or laminate). If you’re training outside, make sure there are no shards of glass or anything like that.
Wall
You need a solid vertical wall or similar object for exercises number 9, 12, 16 and 19.

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.

Recommended training level

For beginners
Beginners are advised to approach the given repetitions and durations 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.
For advanced beginners
Advanced beginners should be able to do the 30 Exercises completely and with the given amount and duration. If you want to increase this level, you can orientate yourself on the training workload of our examinees. For the examination preparation for the green belt, a training amount of 150% is usually recommended. This means rule set by 1.5, i.e. 30 instead of 20 push-ups and timed exercises with 3 instead of 2 minutes.
For advanced practitioners
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.

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PLEASE NOTE: The exercises listed here have been 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.

The 30 Exercises in detail

Here we have listed the individual exercises in detail including the respective number or duration.

The overview of the exercises can be switched between image view and video view.

30 Exercises – Learning Aids

Optional learning aids for your training

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 purchase suitable learning aids in our Spreadshirt Shop.

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 with this, you can also do so via our Buy Me A Coffee Account.

FOR YOUR HOME GYM – 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.

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FOR ON THE ROAD – T-SHIRTS AND MORE

The 30 Exercises t-shirts and bags are an easily stowable, waterproof alternative to the posters. You can take the shirts with you rolled up and therefore always have a dry top ready to change.

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FAQ – Do you have questions about the 30 Exercises?

We would like to give all visitors to this site the opportunity to learn the 30 exercises on their own and train them at their own discretion. If you have any questions about the exercises, just send us an e-mail to [email protected]. If you want to learn even more, then we recommend taking a look at our new online training program.

NEW IN 2021: Pahuyuth Online Training

On our new online training page you will find various digital learning offers as well as information about our new online membership program. There you will not only learn how to perform the 30 Exercises correctly in all details, but also have the opportunity to learn Pahuyuth technically and factually correct and therefore qualify as a full-fledged Free-Warrior.

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Martial arts and fitness training at home – the 30 Exercises

Share this

What are the 30 Exercises?

The 30 Exercises – your new home training

Optional learning aid

What is trained? (modern approach)

Cardio Training

Coordinative skills

Fitness

Movement Patterns

What is trained? (traditional approach)

Physical abilities

Endurance

Reaction ability

What is still being trained (secrets of the ancient teachers)

Prevention of sparring headaches

Wrist reinforcement for Bare-Knuckle Boxing

Stronger ankles for better kicks

How are the 30 exercises practiced?

What you need

Recommended training plan

Recommended training level

The 30 Exercises in detail

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Exercise 5

Exercise 6

Exercise 7

Exercise 8

Exercise 9

Exercise 10

Exercise 11

Exercise 12

Exercise 13

Exercise 14

Exercise 15

Exercise 16

Exercise 17

Exercise 18

Exercise 19

Exercise 20

Exercise 21

Exercise 22

Exercise 23

Exercise 24

Exercise 25

Exercise 26

Exercise 27

Exercise 28

Exercise 29

Exercise 30

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Exercise 5

Exercise 6

Exercise 7

Exercise 8

Exercise 9

Exercise 10

Exercise 11

Exercise 12

Exercise 13

Exercise 14

Exercise 15

Exercise 16

Exercise 17

Exercise 18

Exercise 19

Exercise 20

Exercise 21

Exercise 22

Exercise 23

Exercise 24

Exercise 25

Exercise 26

Exercise 27