TKO Aerobics #2

Shadow Boxing Combo

• 4 Jabs front leaning into the punch - 8 counts
• Step and punch with a hook 2x - 8 counts
• 3 Jabs, 1 hook, jab, cross, jab, hook -(standing stationary in a boxer's stance) - 8 counts
• Speed bag (standing stationary in a boxer's stance) - 8 counts
• Slip a punch 4x - 8 counts
• Speed bag (standing stationary in a boxer's stance) - 8 counts
• Jab, cross, slip a punch 4x - 16 counts

"Stick & Move" * Combo

• Side step forward (propulse) with a single front arm hook - 4x - 8 counts
• Bob and weave back 4x (like a step touch back, but you are slipping a punch) - 8 counts
• 2x Through so you return to your original starting point

Kick Boxing Combo (shown as a left-handed boxer)

• Elbow strike and a kick** 2x - 8 counts
• Roundhill*** kick left leg, step forward and pivot to back of room - 2 counts
• Front kick right leg to back of room - 2 counts
• Roundhill kick left leg, step forward and pivot to front of room - 2 counts
• Front kick right leg to front of room - 2 counts
• 8 Knee strikes - 16 counts
• Step down in front after last knee to transition to left/right handed boxer

*Stick & Move (Kathy Smith's Aerobox Video demonstrates Stick & Move explicitly)
Feet and hands move independently, so you propulse forward on count "and 1", then you throw the hook when your feet are still on count 2. You can substitute this with a fencing jab moving forward if you do not want to do the Stick & Move)

**Elbow Strike and a kick - As a left handed boxer, step forward on right leg, throw an elbow strike off the back arm, while stepping forward into the elbow strike (counts 1-2). Step back on the left leg and front kick with the right leg (counts 3-4). Avoid the "teeter-totter" affect!

***I have also seen this called a Roundhouse kick.

I teach the Shadow Boxing as a left handed boxer, do a short rest and recovery period while explaining the "Stick & Move" then teach the Stick & Move as both right and left handed boxer ending up in the right handed boxer position. After a short rest & recovery period, I teach the Shadow Boxing as a right handed boxer. Then I weave the two together and go through it a few times. I use a heart rate check as a rest & recovery period before Kick Boxing, then teach the Kick Boxing Combo both right and left handed boxer since it is self-reversing. When finished, I weave all three techniques together and go through the routine as a right and left handed boxer once or twice. I usually finish class with speed bag and uppercut flurries.

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