Muscles can choose to do push-ups, and they can do it once for the first time 10 as a group, without interruption, and each group can rest for one minute and do three groups continuously. If there is no discomfort, it proves that the physical quality is basically passed. Stick to it for a week, and change each group to 15. Do two groups, and each group has a rest for one minute. Or do three groups. Keep exercising every day.
I guess you practice Muay Thai mainly for self-defense! If so, these trainings are enough. The following is a technical study. Although Muay Thai is simple, there are still many technical moves. I suggest you focus on practicing straight fists and left and right hooks, as well as knees and elbows. You must pay special attention to this practice. The essence of Muay Thai is also the most lethal move. When I was a child, Mr. physical education class always asked us to do leg lifts. The knee impact is similar to that, that is, let the knees be raised as much as possible, and do about 20 leg knee impacts every day for a week, then do it when you have time, and don't do it when you don't have time. There is no fixed move on the elbow, just hitting each other with the elbow and applying it randomly! There is a particularly classic boxing method, that is, straight fist first, and then elbow in an instant, all with the right arm. Think for yourself. There are many fighting skills, which are absolutely impossible without a teacher. There is also authentic Muay Thai training, which is very harsh and you will definitely not be able to stand it. Therefore, it is good that you can do the training written above. You are not going to play a game, so why be so cruel to yourself. (*^__^*)