View this exercise on Fitain

Jab, Cross, Back Kick

  • Intermediate
  • Full Body

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

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.

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Health benefits

Cardiovascular Endurance

Skills

Power · Coordination

Fitain isĀ FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.