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Jab, Cross, Back Kick

  • Intermediate
  • Body weight
  • Full Body

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) Take a tiny step back with your left foot. Lean forward and kick behind you - look in the direction you're kicking. Come back to the starting position.

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

Cardiovascular Endurance


Power · Coordination

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