LEARN INDIAN TRADITIONAL WORK OUT

Introduction Video – Welcome to MuddyMuscles® Traditional Indian Workout Course

The introduction video is the learners’ first step into the world of MuddyMuscles®, where ancient wisdom meets modern fitness needs. In this video, learners are warmly welcomed by the instructor and given a clear roadmap of what to expect in the 17 training modules. The tone is motivating, the pace is beginner-friendly, and the visuals showcase real training in open-air Akhada-style settings.

What’s Covered in the Introduction:

1. The MuddyMuscles® Philosophy – Why traditional Indian workouts like Dand, Bhaitak, Sapate, Mugdar swings, Silambum drills, and other Akhada exercises are still among the most effective for building strength, stamina, and discipline.

2. Course Structure Overview – Brief explanation of all 17 modules, from warm-up routines to advanced endurance moves.

3. Beginner-Friendly Approach – Assurance that every move is taught step-by-step, with simple progressions for all fitness levels.

4. Equipment & Space Requirements – Emphasis on minimal requirements: just a plain piece of land, traditional gear (if available), and the will to train.

5. Mindset for Success – Motivation to commit time, maintain discipline, and connect with the cultural roots of Indian warrior training.

Key Benefits of the Course (Highlighted in the Video):

• Full-Body Strength & Endurance – Develop muscular power, cardiovascular fitness, and joint flexibility.

• Functional Fitness for All Ages – Improves real-life strength, balance, and agility without machines.

• Cultural Connection – Learn and preserve the ancient Akhada traditions of India.

• Mental Toughness – Gain resilience, focus, and self-discipline.

• Minimal Equipment, Maximum Results – Train anywhere, anytime.

Brand Message – Why MuddyMuscles® is Unique:
MuddyMuscles® is not just a workout—it’s a movement to revive India’s traditional fitness heritage. Founded by martial arts experts with decades of experience, our training blends time-tested exercises with a structured learning approach for the modern world. We stand for authenticity, accessibility, and empowerment—helping people of all ages reclaim their natural strength using the methods that shaped warriors for centuries.

SADHARAN DAND – The Foundation Push-Up of Indian Traditional Workout

Description:
Sadharan Dand is the basic yet powerful push-up movement practiced in Indian Akhadas for centuries. Unlike modern push-ups, it emphasizes full-body engagement, rhythmic breathing, and smooth flow, making it not just an exercise but a meditative movement. The body remains straight from head to heel, with controlled lowering and rising, ensuring strength is developed evenly.

Benefits:

• Builds Upper Body Strength – Strengthens chest, shoulders, triceps, and upper back.

• Enhances Core Stability – Tightens abdominal and lower back muscles for better posture.

• Improves Endurance – Boosts stamina through repeated rhythmic practice.

• Promotes Joint Health – Encourages mobility in shoulders and wrists.

• Mental Focus – Encourages discipline, timing, and breath control.

How to Practice:

1. Start Position: Stand with feet together, then bend forward to place palms flat on the ground, shoulder-width apart.

2. Leg Extension: Step or jump your feet back so the body is straight, supported on hands and toes.

3. Lowering: Inhale deeply, bend elbows, and lower chest toward the ground without letting hips sag.

4. Rising: Exhale and push back to the starting position smoothly.

5. Repetitions: Begin with 5–10 reps and gradually increase as stamina improves.

Importance of Proper Warm-Up:
Before doing Sadharan Dand, it’s vital to warm up your wrists, shoulders, and core muscles to prevent strain. Simple joint rotations, light stretching, and a few minutes of jogging or skipping will prepare your body. A proper warm-up improves blood flow, enhances flexibility, and reduces the risk of injury.

SARP DAND – The Snake Push-Up of Indian Traditional Workout

Description:
Sarp Dand is a flowing, dynamic push-up variation inspired by the sinuous movement of a snake. Practiced in Indian Akhadas for centuries, it combines strength, flexibility, and breath control. Unlike the straight up-and-down motion of a basic push-up, Sarp Dand involves a wave-like body movement—lowering the chest forward, sliding close to the ground, then rising with an arch in the back. This engages multiple muscle groups while improving mobility.

Benefits:

• Total Upper Body Strength – Works chest, shoulders, triceps, and back muscles.

• Spinal Flexibility – Improves mobility in the spine, shoulders, and hips.

• Core Engagement – Strengthens abdominal and oblique muscles for stability.

• Joint Health – Promotes fluid movement in wrists, elbows, and shoulders.

• Stamina & Endurance – Builds cardiovascular and muscular endurance with repetition.

• Mind-Body Coordination – Enhances body awareness and controlled breathing.

Importance of Proper Warm-Up:
Sarp Dand demands flexibility and strength, so warming up is crucial to prevent injuries. Focus on:

• Joint Rotations – Wrists, shoulders, and hips.

• Dynamic Stretches – Cat-cow stretches, shoulder rolls, and light arm swings.

• Light Cardio – Skipping or jogging for 2–3 minutes to increase blood flow.

Suggestion:
Begin with slow, controlled repetitions, focusing on form rather than speed. Gradually increase reps as flexibility and strength improve. Practice barefoot on a stable surface for better grounding, just like in traditional Akhada training.

VRISHCHIK DAND – The Scorpion Push-Up of Indian Traditional Workout

Description:
Vrishchik Dand is an advanced push-up variation inspired by the striking stance of a scorpion. It combines the strength-building benefits of traditional Dand with intense flexibility and balance training. In this movement, the body flows forward and down like in Sarp Dand, but as you rise, one leg is lifted high behind you, mimicking a scorpion’s tail. This challenges balance, engages the core deeply, and builds overall body control.

Benefits:

• Upper Body Power – Strengthens chest, shoulders, arms, and back muscles.

• Core and Balance Mastery – Develops stability, control, and abdominal strength.

• Flexibility Enhancement – Opens hips and stretches the spine for greater mobility.

• Leg Strength and Control – Engages glutes, hamstrings, and lower back muscles.

• Improved Coordination – Trains mind-body synchronization through complex movement.

• Traditional Warrior Conditioning – Builds the agility and resilience valued in Akhada training.

Importance of Proper Warm-Up:
Because Vrishchik Dand involves deep stretches and one-legged balance, warming up is essential to prevent muscle pulls or joint strain. Recommended warm-up includes:

• Joint Rotations – Ankles, knees, hips, shoulders, wrists.

• Dynamic Hip and Spine Stretches – Lunges with twists, cat-cow stretches, gentle backbends.

• Light Cardio – Skipping, jogging, or fast-paced Bhaitaks to activate muscles.

Suggestion:
Start by mastering Sadharan Dand and Sarp Dand before attempting Vrishchik Dand. Perform slowly at first, focusing on balance and breathing. Use a soft surface for practice to protect wrists and knees. Gradually increase repetitions as strength and flexibility improve.

Vrishick Dand (II)  Please read description of LECTURE - 4

MISHRA DAND – The Mixed Push-Up of Indian Traditional Workout

Description:
Mishra Dand is a versatile push-up style that combines elements from Sadharan Dand, Sarp Dand, and Vrishchik Dand into one continuous flow. The name “Mishra” means “mixed,” and this form challenges strength, flexibility, endurance, and coordination all at once. In each repetition, you transition between different Dand styles, ensuring that multiple muscle groups are targeted while keeping the practice dynamic and engaging.

Benefits:

• Full-Body Strength – Works chest, shoulders, triceps, core, back, hips, and legs.

• Endurance and Stamina – Continuous flow boosts cardiovascular fitness.

• Flexibility and Mobility – Improves spine, shoulder, and hip movement range.

• Coordination and Agility – Trains smooth transitions between movements.

• Balanced Muscle Development – Prevents overuse of a single muscle group.

• Mental Engagement – Keeps the mind active with varying patterns and sequences.

Importance of Proper Warm-Up:
Since Mishra Dand engages the entire body and shifts through different ranges of motion, warming up thoroughly is essential to avoid strain or injury. Focus on:

• Joint Mobility – Rotate wrists, shoulders, hips, knees, and ankles.

• Dynamic Stretches – Include lunges, arm circles, cat-cow stretches, and side bends.

• Light Cardio Activation – Skipping, jogging, or light Bhaitaks for 2–3 minutes to increase blood flow.

Suggestion:
Begin with mastery of each individual Dand (Sadharan, Sarp, Vrishchik) before combining them into Mishra Dand. Start slow to perfect form, then gradually increase speed and reps as strength, flexibility, and coordination improve. Practice barefoot on a stable surface to stay connected to the traditional Akhada training spirit.

PARSHVA DAND – The Side Push-Up of Indian Traditional Workout

Description:
Parshva Dand is a unique push-up variation in which the body movement includes a lateral (side) shift, engaging the muscles from different angles. The word Parshva means “side” in Sanskrit. This exercise not only builds upper body strength but also improves lateral stability and core control. Practiced in Indian Akhadas for generations, it challenges balance, coordination, and the ability to maintain proper alignment while moving side-to-side in a push-up stance.

Benefits:

• Upper Body Strength – Works chest, shoulders, triceps, and upper back.

• Lateral Core Activation – Strengthens obliques and deep stabilizing muscles.

• Improved Balance & Stability – Trains body control in sideward movement.

• Joint Health – Enhances mobility of shoulders, wrists, and hips.

• Functional Strength – Prepares the body for dynamic, multi-directional tasks.

• Coordination & Agility – Improves smooth weight transfer between sides.

Importance of Proper Warm-Up:
Parshva Dand involves unusual loading patterns and side shifts, so warming up is key to preventing strain on wrists, shoulders, and hips. Focus on:

• Joint Mobility – Wrist, shoulder, and hip rotations.

• Dynamic Core Warm-Up – Side bends, torso twists, and standing oblique stretches.

• Light Activation – Modified plank holds, gentle side plank dips, and skipping/jogging to raise heart rate.

Suggestion:
Start with Sadharan Dand to develop basic push-up strength, then slowly add side movements. Move smoothly to avoid jerks and keep your core engaged throughout. Practice barefoot on a non-slippery surface for better grip and stability, in keeping with traditional Akhada training methods.

HANUMAN DAND – The Power Push-Up of Indian Traditional Workout

Description:
Hanuman Dand is a powerful and dynamic variation of the traditional Dand, inspired by Lord Hanuman’s strength, agility, and devotion. This exercise blends deep push-up movements with an explosive forward or leaping motion, symbolizing Hanuman’s mighty leaps. It develops raw power, stamina, and flexibility while also enhancing mental courage. Practiced in Indian Akhadas, Hanuman Dand trains both the body and mind to perform with strength and determination.

Benefits:

• Explosive Strength – Builds upper body and lower body power through dynamic movement.

• Full-Body Conditioning – Engages chest, shoulders, arms, core, hips, and legs in one motion.

• Flexibility & Mobility – Opens hips, stretches the spine, and improves joint range of motion.

• Endurance & Stamina – Increases cardiovascular fitness through repetitive bursts of effort.

• Mental Focus & Confidence – Encourages boldness, discipline, and warrior spirit.

• Functional Agility – Improves the body’s ability to move with speed and coordination.

Importance of Proper Warm-Up:
Hanuman Dand requires explosive movements and deep stretches, so a thorough warm-up is essential to prevent injury. Recommended warm-up includes:

• Joint Rotations – Wrists, shoulders, hips, knees, and ankles.

• Dynamic Stretches – Lunges with twists, hip openers, cat-cow stretches, and arm swings.

• Light Cardio Activation – Jogging or skipping for 3–5 minutes to increase heart rate and muscle readiness.

Suggestion:
Start with Sadharan Dand and Bhaitak to build base strength before attempting Hanuman Dand. Focus on smooth landings, controlled leaps, and proper breathing. Practice barefoot on a flat, stable surface to stay grounded in the traditional Akhada style. Gradually increase speed and repetitions as strength and stamina improve.

CHAKRA DAND – The Circular Push-Up of Indian Traditional Workout

Description:
Chakra Dand is a dynamic push-up variation that involves a circular, sweeping movement of the body, resembling the rotation of a wheel (chakra in Sanskrit). Practiced in traditional Indian Akhadas, it trains strength, flexibility, and coordination simultaneously. The circular path engages multiple muscle groups through different angles, making it a full-range conditioning exercise. This movement also enhances spatial awareness and fluidity, giving it a unique meditative rhythm.

Benefits:

• Multi-Angle Strength Development – Works chest, shoulders, triceps, back, and core from various angles.

• Improved Flexibility – Increases mobility in shoulders, spine, and hips.

• Core Stability & Balance – Strengthens deep stabilizing muscles through rotational movement.

• Joint Health – Promotes smooth movement patterns, reducing stiffness.

• Endurance & Flow – Builds stamina with continuous, fluid repetitions.

• Mind-Body Harmony – Improves coordination, rhythm, and controlled breathing.

Importance of Proper Warm-Up:
Chakra Dand involves rotational pressure on wrists, shoulders, and spine, making a good warm-up essential to avoid strain. Focus on:

• Joint Rotations – Wrists, shoulders, neck, and hips.

• Dynamic Spine Stretches – Cat-cow movements, torso twists, and side bends.

• Light Cardio – Skipping or jogging for 2–3 minutes to improve blood circulation.

Suggestion:
Start with basic Sadharan Dand before adding the circular motion. Move slowly to perfect the technique, then gradually increase speed for fluidity. Keep your core tight and breathe steadily during the movement. Practice barefoot on a non-slippery, even surface for the authentic Akhada feel.

SHER DAND – The Lion Push-Up of Indian Traditional Workout

Description:
Sher Dand is a powerful and aggressive variation of the traditional Dand, inspired by the strength, dominance, and explosive attack of a lion (sher in Hindi). This exercise combines deep push-up mechanics with a forward pouncing motion, engaging the entire body in a burst of controlled power. Practiced in Indian Akhadas to develop warrior-like speed and force, Sher Dand trains both strength and combat-ready agility.

Benefits:

• Explosive Full-Body Strength – Builds power in chest, shoulders, arms, core, hips, and legs.

• Functional Agility – Improves the ability to move quickly and powerfully from a low stance.

• Core Power & Stability – Strengthens abs, obliques, and lower back for better control.

• Flexibility & Mobility – Opens hips and stretches the spine through deep movements.

• Stamina & Endurance – Boosts cardiovascular and muscular endurance.

• Mental Boldness – Develops confidence and aggressive yet controlled energy.

Importance of Proper Warm-Up:
Sher Dand involves explosive pounce-like actions that require flexibility and readiness. A proper warm-up helps prevent muscle strain and joint injuries. Focus on:

• Joint Rotations – Wrists, shoulders, hips, knees, and ankles.

• Dynamic Stretches – Hip openers, lunges with twists, cat-cow stretches, and shoulder rolls.

• Light Cardio – Jogging, skipping, or fast-paced Bhaitaks for 3–5 minutes to raise body temperature.

Suggestion:
Begin with Sadharan Dand and Hanuman Dand before progressing to Sher Dand. Perform each pounce smoothly with control, focusing on landing softly and maintaining balance. Practice barefoot on a flat, stable surface to stay grounded in the authentic Akhada tradition. Gradually increase speed and repetitions as your power and endurance grow.

SADHARAN BAITHAK – The Basic Indian Traditional Squat

Description:
Sadharan Baithak is the foundational squat movement of Indian Akhada training, practiced for centuries by wrestlers, warriors, and martial artists. The word Baithak means “sit” in Hindi, but here it refers to repeated deep squats performed with controlled breathing and rhythm. Unlike modern gym squats, Sadharan Baithak uses a flowing motion, often with the heels lifted slightly, promoting strength, stamina, and flexibility without the need for weights or machines.

Benefits:

• Lower Body Strength – Builds powerful thighs, calves, glutes, and hips.

• Endurance & Stamina – Boosts cardiovascular fitness when done in higher repetitions.

• Joint Health – Improves mobility and stability in knees, ankles, and hips.

• Core Engagement – Strengthens abdominal and lower back muscles for better posture.

• Functional Fitness – Supports real-life activities and athletic performance.

• Mental Focus – Develops discipline and consistency through rhythmic practice.

Importance of Proper Warm-Up:
Though Baithaks are bodyweight-based, they involve deep knee bends and hip movement, so warming up is vital to prevent strain. Recommended warm-up includes:

• Joint Rotations – Ankles, knees, and hips.

• Dynamic Stretches – Forward lunges, hip circles, and leg swings.

• Light Cardio Activation – Jogging, skipping, or a few slow Baithaks to prepare the muscles.

Suggestion:
Start with sets of 10–20 repetitions, focusing on smooth movement and proper form. Keep your back straight, knees tracking over toes, and breathe in as you lower, out as you rise. Gradually build up to higher counts like 100 or more for endurance, as is traditional in Akhada training.

PEHALWANI BAITHAK – The Wrestler’s Squat of Indian Traditional Workout

Description:
Pehalwani Baithak is a traditional squat variation used by Indian wrestlers (pehalwans) to build unmatched lower body strength, endurance, and flexibility. Unlike the Sadharan Baithak, this version incorporates a deeper stance, a rocking heel-to-toe motion, and sometimes a swinging of the arms in coordination with the breath. It mimics the natural flow of wrestling movements, training the legs, core, and lungs for intense combat situations. Performed in high repetitions—often hundreds per session—it is a staple in Akhada conditioning.

Benefits:

• Massive Lower Body Strength – Strengthens thighs, calves, glutes, and hips for explosive power.

• Enhanced Stamina & Endurance – Builds cardiovascular and muscular endurance for long bouts.

• Joint Mobility & Flexibility – Improves range of motion in knees, hips, and ankles.

• Better Balance & Coordination – Trains rhythmic movement essential for wrestling footwork.

• Functional Combat Fitness – Develops agility, speed, and recovery ability in fights or sports.

• Mental Resilience – Encourages persistence and focus during high-repetition sets.

Importance of Proper Warm-Up:
Because Pehalwani Baithak requires deep knee bending, dynamic balance, and sustained effort, a warm-up is essential to avoid joint strain or muscle pulls. Suggested warm-up:

• Joint Rotations – Ankles, knees, hips.

• Dynamic Leg Stretches – Forward lunges, side lunges, and hip circles.

• Light Cardio – Jogging or skipping for 3–5 minutes, followed by a few slow Baithaks to activate the muscles.

Suggestion:
Beginners should start with 20–30 controlled repetitions, gradually increasing over weeks to 100 or more, as practiced in traditional Akhadas. Maintain an upright back, coordinated arm swing, and smooth breathing (inhale on descent, exhale on ascent). Practice barefoot on an even surface to stay connected to the roots of Pehalwani training.

DAND BAITHAK – The Complete Akhada Strength & Endurance Combo

Description:
Dand Baithak is the classic combination of Dand (traditional Indian push-up) and Baithak (traditional Indian squat), forming the core of Indian Akhada training. Practiced together in a rhythmic sequence, this pairing develops balanced strength, stamina, and flexibility across the entire body. Dand works the upper body, core, and spine, while Baithak targets the lower body, lungs, and heart. Performed in high repetitions, Dand Baithak is the ultimate test of endurance for wrestlers, martial artists, and fitness enthusiasts in India.

Benefits:

• Full-Body Strength – Builds powerful legs, chest, shoulders, arms, and core.

• Unmatched Endurance – Trains cardiovascular fitness and muscular stamina.

• Functional Mobility – Improves flexibility in the spine, hips, knees, and shoulders.

• Balanced Conditioning – Works both upper and lower body equally for complete fitness.

• Fat-Burning & Toning – Burns high calories while building lean muscle mass.

• Discipline & Focus – Builds mental toughness through repetitive, timed sets.

Importance of Proper Warm-Up:
Dand Baithak involves deep ranges of motion for multiple joints, so warming up thoroughly is crucial to prevent injury. Recommended warm-up:

• Joint Rotations – Wrists, shoulders, hips, knees, ankles.

• Dynamic Stretches – Hip openers, lunges with twists, torso bends, and cat-cow stretches.

• Light Cardio – Skipping, jogging, or a few slow Dand and Baithak to activate the muscles.

Suggestion:
Start by practicing Dand and Baithak separately to build strength and form, then combine them into a continuous sequence. For beginners, try 5 Dand followed by 10 Baithak as one set, repeating 3–5 times. Over time, increase reps toward traditional Akhada standards—often 100+ Dand and 300–500 Baithak in a single session. Always maintain smooth breathing and rhythm for maximum benefit.

SAPATE – Explosive Agility & Stamina Drill of the Akhada

Description:
Sapate is a high-intensity traditional Indian wrestling drill designed to build explosive speed, agility, and cardiovascular endurance. It mimics the swift forward-and-backward bursts used in wrestling, martial arts, and combat sports. In Sapate, you sprint forward, drop into a controlled plank or push-up position, spring back up, and return to the start—repeated in rapid succession. This movement not only conditions the heart and lungs but also improves reflexes and fighting footwork.

Benefits:

• Explosive Power – Develops fast-twitch muscle strength in the legs and upper body.

• Combat Readiness – Improves reaction time and body control during quick attacks or retreats.

• Cardiovascular Fitness – Builds a wrestler’s level of lung capacity and stamina.

• Coordination & Agility – Enhances footwork and timing for sports and martial arts.

• Core Stability – Strengthens abs, obliques, and lower back during drops and rises.

• Weight Management – Burns high calories due to its high-intensity nature.

Importance of Proper Warm-Up:
Sapate demands fast transitions and explosive movement, so a thorough warm-up is essential to prevent strains:

• Dynamic Joint Rotations – Ankles, knees, hips, shoulders, and wrists.

• Mobility Drills – Leg swings, lunges, and hip openers.

• Light Cardio – Skipping or jogging to activate the cardiovascular system.

• Practice Rounds – Start with slow Sapate movements before going full speed.

Suggestion:
Beginners can start with 5–10 Sapate in 2–3 sets, focusing on form and smooth transitions. As fitness improves, increase to 20–30 continuous reps per set with minimal rest. Keep movements controlled—land softly to protect the joints and breathe rhythmically to sustain energy.

Please read the description of Sapate Part - 1

KICK THROUGH – Dynamic Core & Mobility Power Move

Description:
Kick Through is a powerful bodyweight movement used in martial arts, wrestling, and functional fitness to develop core strength, hip mobility, and fluid body coordination. It involves moving from a low crawling or plank position, rotating your hips, and “kicking” one leg through to the opposite side—engaging the abs, obliques, and stabilizing muscles while building agility and balance. This movement mimics combat transitions, helping fighters flow between offense and defense positions with speed and control.

Benefits:

• Core Strength – Engages abs, obliques, and lower back for powerful midsection stability.

• Hip & Shoulder Mobility – Opens joints for better kicking and grappling flexibility.

• Coordination & Balance – Improves control over complex body movements.

• Combat Readiness – Sharpens ability to switch positions quickly in fights.

• Full-Body Conditioning – Works arms, chest, legs, and core at the same time.

• Joint Health – Strengthens stabilizers, reducing injury risk in dynamic sports.

Importance of Proper Warm-Up:
Because Kick Through involves rotational force and weight-bearing on the shoulders and wrists, warming up is essential to avoid strains:

• Joint Rotations – Wrists, shoulders, hips, and ankles.

• Dynamic Core Activation – Plank holds, cat-cow stretches, and bird dogs.

• Hip Openers – Lunges with twists, seated butterfly stretches.

• Light Practice Rounds – Begin slowly to get comfortable with the flow before going fast.

Suggestion:
Start with 8–10 reps per side for 2–3 sets, focusing on smooth, controlled movements. As you progress, increase speed for cardio conditioning or add time under tension for more strength work. Keep your core engaged, shoulders stable, and movements fluid—imagine transitioning in a real combat situation.

Final Combo – “Akhada Shakti Flow”

This combo blends the raw strength of Dands, the endurance of Baithaks, and the explosive agility of Sapate into a single conditioning drill. It’s designed to mimic the flow of a traditional wrestler’s training session—building power, stamina, coordination, and combat readiness.

1. Warm-Up (5–7 Minutes) – Non-Negotiable

Before starting, loosen up the joints and prepare the muscles:

• Joint Rotations – Neck, shoulders, elbows, wrists, hips, knees, ankles (30 sec each).

• Dynamic Mobility – Hip openers, arm swings, torso twists, cat-cow stretches.

• Light Cardio – Jog in place or jump rope for 2 minutes.

2.  Sequence Flow – 1 Round

Perform the following in continuous flow without resting between moves.

A. Dand Section (Strength & Power)

• Sadharan Dand – 10 reps (foundation push-up)

• Sarp Dand – 8 reps (cobra flow push-up for spine mobility)

• Vrishchik Dand – 6 reps (scorpion-style strength push)

• Mishra Dand – 6 reps (mixed push-up variations for versatility)

• Parshva Dand – 6 reps per side (lateral body movement push-up)

• Hanuman Dand – 8 reps (explosive forward reach for combat energy)

• Chakra Dand – 6 reps (circular flow push-up for all-round mobility)

• Sher Dand – 6 reps (low, prowling power push-up)

B. Baithak Section (Endurance & Lower Body)

• Sadharan Baithak – 15 reps

• Pehalwani Baithak – 12 reps (deep wrestler’s squat)

• Dand-Baithak Combo – 8 reps (1 push-up + 1 squat = 1 rep)

C. Explosive Finisher (Agility & Combat Speed)

• Sapate – 10 reps (forward kick & jump-back move)

• Kick Throughs – 8 reps per side (rotation + combat agility drill)

3.  Rest & Repeat

• Rest 1–2 minutes after one round.

• Beginners: 2 rounds

• Intermediate: 3 rounds

• Advanced: 4–5 rounds

4.  Benefits of the Combo

• Full-Body Strength – Every major muscle group activated.

• Explosive Power – Builds the energy bursts needed in combat.

• Cardio + Stamina – Keeps heart rate high for endurance.

• Functional Mobility – Enhances joint flexibility and combat movement flow.

• Mental Toughness – Trains discipline through traditional sequencing.

This flow will leave you sweating like a warrior in the Akhada—true MuddyMuscles® style, preserving the raw training essence of India’s legendary wrestlers while making it structured for modern learners.

Final Combo (Without Explanation) – A full demonstration video showcasing the complete flow of all Dand, Baithak, and Sapate variations from Course 1, performed seamlessly without verbal guidance.