This is going to be a short post. At least I think it will be short post. I have been training the entire time during the pandemic. The fist three months (March – May) we stayed at home, and trained at homed. Since H and I live together we were able to do drills together with pads. We worked the heavy bag and did what we could at home. The world was still reeling from this pandemic and we did not know what was safe other than staying home and keeping our kids safe.
We follow safety precautions and when told to shelter in place and avoid contact we did. It was not till our couch/Kru/Instructor made sure that our entire team wore masks, made sure the gym was sprayed down and cleaned before our class, that people stayed 10 feet apart, the gym doors were opened and stayed open, each other person in our class stayed at a station and if they moved they cleaned it with cleaner before another person got to it, and H and I only partnered up since we live together. When we get home we avoid sitting on the couch, or touching much of anything. We shower and throw our dirty clothes from the gym into the washer. We hand sanitize after every equipment change we make even when we are just working with each other. We have kept this up since we got back to gym in June.
So now my training schedule is as such:
1) Monday, Wednesday, and Friday I train at home. (Running when weather permits, rowing on the machine, HIIT, and weight lifting)
2) Tuesday, Thursday, Saturday I train at the gym. (Muay Thai, and Kali)
It is really hard to sometimes navigate this world and our training due to the extra problems that the pandemic has caused but we feel that it is worth the precautions for the health and safety of our family. It will be a year in March since we here in the U.S.A. have had to deal with this pandemic and the havoc it has wreaked on us all. I am glad we have found some workarounds that we can use during this time. I think if I did not have my outlets and or my training opportunities it would be much harder to navigate this new world.
Just this last Friday I got my first dose of the Pfizer Covid-19 vaccine. I got the information and the link from my place of employment. My eligibility is due to I normally work with infants to kindergarteners (that job has been on a holding pattern since the pandemic started). This vaccine has a booster that I have to get in 3 weeks. I will say it took about 2.5 days for the pain at the injection site, and the dull ache to go away. 2020’s flu shot hurt at the injection site this year, and that was different that the previous years. This COVID-19 shot felt like someone hit my arm with a lead pipe. It was extremely sore and stiff. I iced it, took Ibuprofin for pain, and felt just kind of run down. I decided to go train on Saturday. Because like the flu shot, while it was painful, it was nothing I could not handle. My shoulder and arm was sore and stiff, so I just avoided going full out while training in Muay Thai. My fellow team mate did the same and warned me that when he trained the day after the first shot, he crashed that night. I will say I did feel exhausted and more run down for training. So I would recommend that if you do train after you get the shot, then you should account for the fact that you might be out of commision for the rest of the night.
We will see what the second shot does to me, when I get it. Hopefully I don’t have to many symptoms, or none at all would be great.
Here is my training for the week.
Monday 02/08/2021 : 1 mile run, 15 minute plyometric HIIT, weight lifting leg/glute day, #Shefit30 Booty Band day 6 challenge
Hey it’s Monday and I started off my week great. How are you starting off your week?
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Went for 1 mile run , it was 25 degrees F out, and only icy in the shade. But it was nice to get out and feel the pavement underfoot.
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15 minute Plyometric HIIT:
35 seconds on 110% then 30 second rest
3 minute warm up
1) squat to high jump, skiers, 4 x 180 turn jumps, skiers, 4 x 180 turn jumps, 4 x jacks, 4 x star jumps, 4 x jacks, 4 x star jumps
2) repeat above
3) repeat above
4 ) run in place, 2 x jacks, side lunge tap the floor, 2 x jacks, side lunge tap the floor, 2 x side lunge tap floor, 2 x standing lunge crunch, 2 x side tap the floor, 2 x standing lunge crunch, 8 x jump lunges
5) repeat above set
6) repeat above set
7) run in place, 2 x jack, 2 x high jump, 7 x wide jack, high knee jack, 4 x jack to high jump
8 )repeat above set
9) repeat above set
2 min cool down
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Weight lifting:
1) goblet squats and press – 3 sets of 15
2) Bulgarian split squats- 3 sets of 15 each side
2) standing banded kick back – 3 sets of 15 each side
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Shefit30 booty band challenge: 3 x
1) 90- degree glute contractions x15 each leg
2) clam shells x15 per side
3) squat and hold + 3 knee pulses x15
4) standing abductors x 15 each side
Tuesday 02/09/2021 :1 hour of Muay Thai training
(TLDR : I was tired today, but flowed through training like you are supposed to do, and my strikes were effortless and powerful. Muay Thai not-secret secret.)
I was tired today! Let’s start with that. I was so tired I did not even get my challenge workout before my training in.
Does it help to vent? Yup sometimes. But not today.
I got to the gym, was getting ready, stretching and warming up. Going through the motions.
We start the drills and my training partner says, “ohhff your kicks are landing with a gut busting thud!”
I am not putting power into it. I am just trusting my body to do the thing I have taught it. I am to tired to force myself through the drills. I know this is “the way” to Muay Thai, but it’s so easy to forget.
When a drill is introduced and all you want to do is progress you (or at least I sometimes barrel through it, focusing so hard on my technique, I don’t relax enough) force your way through the drill. I don’t realize how hard I am trying to get the punches it kicks in til my coach mentions it and tells me to relax, don’t try so hard.
Not tonight though. I am to tired mentally to over think each technique. I just work the drill and work the flow. According to my partner he says my punches and kicks are really landing with a great thud. I was not trying to.
Training:
1) jump rope
2) jab, jab, right lateral pivot, cross
3) side step pivot, jab, side step pivot, lead shield, shuffle back Lead Teep
4) lead kick, lead kick cut step to lead Teep, jab, jab, lateral pivot, cross, rear kick
5) held pads for H
6) jab, jab, sidestep, cross, hook, rear kick
7) held pads for H
8 ) lead kick, fake lead kick, switch stance, rear hook, cross, hook, cross, switch kick
9) held pads for H
10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H
12) bonus footwork- box advance jab, advance Teep, advance shield, step side jab, side step teep, side step shield, back up jab etc till you make a box.
Wednesday 02/10/2021 : 30 minutes rowing, #shefit30 Booty Band challenge Day 8, and Day 9
Today it is cold outside and I really did not want to go out in the cold. So I tried out our new rower. H wanted something he could do at home, that was not running, and I needed an indoor cardio machine. This seemed to fit the bill.
Don’t quite know how this compares yet but today did 480 rows.
I followed a beginners how two video, and a beginners workout. So far I like it, and I can see how learning to row in the correct way will be a great addition to my training and cross training.
Then I did the Shefit30 Booty Band Challenge days 8, and 9. I missed doing yesterday’s challenge so I did both today.
Tuesday/day 8
3x word set
P – 20 Reverse Lunges + bicep curls
O – 30 Sit-Ups + press at top
W – 15 Supermans
E – 15 Push-Ups + glute activation
R – 60 Crunches- 30 frog, 30 pike
F. 1 Minute Wall Sit
U. 60 Bicycle Crunches
L. 15 Mule Kicks
Wednesday/day 9
3x set
1) in and out squat jacks 3x sets of 20
2) monster walks 3x 30 steps
3) bridges with knee abductions 3x 15
3) single leg plus ups 3x 15 each side
Thursday 02/11/2021 :1 hour of Muay Thai training
I got some action shots of practicing Hanuman Climbing The Mountain Teep, or flying Teep. I am still working on my ups.
H thinks it’s about 18 inches, but my best jump yet. I have been working on my footwork and agility for about 6 months. To work on this I have been jumping rope, drills on the agility ladder, fast feet, jumps, star jumps, and burpees. Yay! Best ups yet.
We had a brand new person in class. I stopped what I was doing to help him out with his stance. I told him we are on our feet so our stance is the most important thing to learn first.
Thank you Khun Kru Krysta for a great class.
Training:
1) jump rope
2) jab, jab, right lateral pivot, cross
3) side step pivot, jab, side step pivot, lead shield, shuffle back Lead Teep
4) lead kick, lead kick cut step to lead Teep, jab, jab, lateral pivot, cross, rear kick
5) held pads for H
6) lead kick, fake lead kick to Teep, jab, jab, sidestep, cross, hook, rear kick
7) held pads for H
8 ) lead kick, fake lead kick, switch stance, rear hook, cross, hook, cross, switch kick
9) held pads for H
10) jab, rear lateral step, lead cross, pivot, cross, lead kick
11) held pads for H
This was a fantastic day of training.
Saturday 02/13/2021: Training: 3 hours of training #shefit30 challenge, Jeet Kun Do, and Muay Thai

I got my first COVID-19 shot yesterday. So I slept in till almost 9 am. My arm is super sore, stiff, and feels like I got hit there with a lead pipe. It’s sore to the touch and hurts to move it in certain ways. My coach/instructor told me to take it easy and not over do my training.
So I focused on form and flow. Removing power on the left side entirely.
My team did pad work for the first hour. I did a round as well. I did the Shefit30 challenge day 12.
Day 12 of the Challenge– Let’s get LEGENDARY!
LEGENDARY
L – 15 Mule Kicks
E – 15 Push-Ups
G – 15 Burpees
E – 15 Push-Ups (changed to 30 sit ups with press cause arm hurts)
N – 15 Jump Lunges
D – 60 Second Plank
A – 30 Star Jumps
R – 60 Crunches – 30 frog, 30 pike
Y – 100 Flutter kicks
Then we worked on Jeet Kun Do. I have missed the form and flow of JKD trapping. (Forgive me if the spelling is wrong, I am trying to spell it phonetically.)
1) pock sau, da, pock sau, da (pock sau = slap hand, da = hit)
2) if opponent pocks your hand to 45 degrees, pock sau, da, lop sau, gua choy (slap hand, hit, lop sau = pulling hand, choy = backhand)
3) ping choy, lop sau, gua choy (ping = low punch/block, backhand, pulling hand backhand)
4) ping choy, lop sau, gua choy, pock sau da ( low punch, backhand, pulling hand, backhand, slap hand hit)
Muay Thai – we worked on drills similar to Tuesday and Thursday’s training.
We just added naotec kick to one of the drills.
1) pendulum kick to the leg, fake the pendulum kick, switch stance, overhand, cross, hook, cross, pendulum out and go back to original stance.
Thank you Khun Kru Krysta for the great class.
What do you do to train during this time?
Do you want to get the vaccine, and will you?
What was your experience if you got the vaccine already?
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