View this exercise on Fitain

Jab, Cross, Switch

  • Beginner
  • Body weight
  • Shoulders · Abdominals

Setup instructions

1) Stand in a split stance - left foot in front and pivot the right foot outwards slightly. Tilt your chin down and protect your face (defence position). Have a slight bend in both knees.

Perform instructions

1) Punch the air with your left hand (jab). As you do this, twist your body in the direction you're hitting. Bring your arm back to the defence position.

2) Punch with the right hand (cross). As you do this, pivot from the balls of your right foot. Bring your arm back to the defence position.

3) Jump and switch feet - so your left leg is forward and the right is back. Your jabs should be on the right side and crosses on the left.

4) Repeat.

Note: each move should be a fluid motion. It's important to twist your body in the direction you're attacking.

Health benefits

Muscular Endurance


Speed · Coordination · Balance

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