Fitness program

DC Muay Thai

Tiger Fit

A fun, high-energy introduction to Muay Thai techniques and fitness. Build strength, improve balance and boost your fitness all while learning real Muay Thai moves. No experience required.a

Free gloves · Free t-shirt · Free hand wraps · Save $149

Class schedule

Monday

12:10 PM – 12:50 PM

Coach Zack

Tuesday

6:00 AM – 6:40 AM

Coach Bailey

Wednesday

12:10 PM – 12:50 PM

Coach Zack

Thursday

6:00 AM – 6:40 AM

Coach Bailey

Why Tiger Fit

The workout that

actually keeps you coming back

Tiger Fit is a safe, friendly and motivating environment for anyone new to Muay Thai or group fitness. You'll leave every session feeling stronger, more energized and accomplished.

Real Muay Thai techniques punches, kicks, knees and elbows

No contact perfect if you want fitness without fighting

Burns fat and builds full body strength every session

Zero experience needed beginner friendly every class

Confidence in trying new moves and pushing your limits

What to Expect

What happens in

every Tiger Fit class

Every session follows the same proven structure so you always know what to

expect and can track your progress.

Warm-Up and Preparation

5 minutes

Every class starts with a gentle warm-up to get you moving and ready to go. Expect light stretching, basic footwork and easy moves to help you get comfortable with the flow of the class. Our instructors guide you through each warm-up so you feel ready for the main workout.

Bag Work and Basic Striking

28 minutes

The heart of Tiger Fit. You'll practice real Muay Thai moves punches, kicks, knees and elbows on the heavy bags. Each round builds on the last, introducing combinations that build your confidence and fitness simultaneously. Rounds 1–3 start with single strikes and two-strike combos. Rounds 4–6 introduce three and four-strike combinations. Round 7 is freestyle experiment with everything you've learned.

Active Recovery

2 minutes between rounds

Each round is 3 minutes with a rest period in between. This structure gives you more variety, builds endurance progressively and lets you find your own rhythm without burning out.

Cool Down and Relaxation

5 minutes

Every session ends with a cool-down to help you relax and recover. Gentle stretching and breathing exercises help unwind and ease muscle tension. This part of the session keeps you flexible, reduces soreness and leaves you feeling refreshed.

Be Prepared

What to bring

Water bottle

Stay hydrated throughout class. Tiger Fit is high energy you will sweat. Bring a full bottle and refill as needed.

Comfortable clothes

Wear workout clothes you can move freely in. No shoes required during training come ready to move on the mat.

Gloves provided

Boxing gloves are available to borrow during each session. You can also purchase your own at the pro shop or get a free pair when you sign up for monthly membership.

Get 7 days free

Try Tiger Fit free for a full week. No contracts. No experience needed.

Free boxing gloves | Free t-shirt or tank | Free hand wraps | Save $149

DCMUAYTHAI.CO

Contact: [email protected] | 775-552-5082

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