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The jab-cross combination is a fundamental boxing move where the jab (a quick, straight punch with the lead hand) is immediately followed by the cross (a powerful straight punch with the rear hand).
Hooks are short, powerful punches delivered in a semicircular motion, typically aimed at the side of an opponent's head or body.
Uppercuts are powerful, upward punches designed to target an opponent's chin or body (we punch into the bag) from close range. Delivered with either hand, these punches generate force from the legs and torso, aiming to lift and stagger the opponent for follow-up attacks.
Raise your knee sharply to your chest, ensuring your foot is flexed. Then, extend your leg forward, striking with the ball of your foot, while maintaining balance and control with your upper body.
Pivoting on your supporting foot while bringing your knee up and across your body. You then extend your leg in a circular motion, striking with the shin or the top of your foot, aiming to deliver a powerful blow to your opponent's side or head.
Pivoting your standing foot and bringing your knee up towards your chest, rotating your hips sideways. Extend your leg straight out to the side, striking with the heel of your foot.
Grab the bag , then thrust your knee forward and up, using your hips for added power and keeping your foot flexed for a solid impact.
Standing with your feet hip-width apart, bend at your hips and knees, then lift the weight by straightening your legs and extending your hips until you are standing upright, keeping your back straight and core engaged throughout the movement.
Standing with your feet shoulder-width apart and the weight resting on your shoulders, then dip slightly by bending your knees and hips, and explosively extend your legs while simultaneously pressing the weight overhead until your arms are fully extended.
Holding a dumbbell with both hands overhead, keeping your elbows close to your ears. Lower the weight behind your head by bending your elbows, then extend your arms back to the starting position, fully engaging your triceps throughout the movement.
Start in a standing position, then quickly shoot your legs backward and drop your hips towards the ground while maintaining your upper body posture. Return to the standing position swiftly to regain your stance.
Holding a dumbbell in each hand with your arms fully extended and palms facing forward. Keeping your elbows close to your sides, curl the weights upward towards your shoulders by contracting your biceps, then slowly lower them back to the starting position.