TKO Aerobics #3

Shadow Boxing Combo

• Walk and speed (*see below) 3x - 12 counts
• Slip a punch (same as bob and weave) 2x - 4 counts
• Step and punch with a jab, hook 4x - 16 counts
• Jab, cross, jab, front knee lift - 4 counts - 8x = 32 counts
• (Variation - jab, cross, jab front knee lifts 3x - 8 counts - 4x = 32 counts)

Stick and Move

• Jab, cross, slip a punch, jumping back on the slip 4 counts - 4x = 16 counts
• Side step forward with propulsion, single arm hook 4x = 8 counts
• Speed bag arms, stationary legs - 8 counts

Kick Boxing

• Step and punch with a jab, cross (1-2),
• Step on back leg, kick front leg (3-4)
• Step kick to side, step kick to front (4-8)
• Jab, cross, slip a punch 2x - 8 counts
• 2 Knee strikes, kick and punch (*see below) 8 counts - 2x = 16 counts

Walk and Speed: Walk 3 steps toward the right wall starting with the right foot, tap the left foot on count 4. Right arm is a speed bag while walking, on the tap (count 4) you throw a power punch off the back arm toward the right wall. Repeat, walking to the left. It is a great combo to transition from right to left handed boxer.

2 Knee strikes, kick and punch: Described for a right handed boxer - step on left foot, lift right knee 2x (1-4), tap right foot on floor (5), kick right foot out to side (6), step down on right foot (7), throw a power punch off the back (left) arm to the right side of the room (8), this leaves your left foot free to repeat this combo, or to start the walk & speed to repeat the routine from the top.

Class Format (how I teach the class)

1. Shadow Boxing as both a right and left handed boxer (self reverses).
2. Short rest and recovery period (slow lunges or squats) while explaining Stick & Move.
3. Stick & Move as a right handed boxer, then use the Shadow Boxing combo to transition to left handed boxer.
4. Stick & Move combo as a left handed boxer.
5. Weave the two together and go through it a few times.
6. Heart rate check as a rest & recovery period before Kick Boxing.
7. Kick Boxing combo as a right handed boxer. use Shadow Boxing and Stick & Move combos to transition to left handed boxer.
8. Kick Boxing combo as a left handed boxer.
9. Weave all three techniques together and go through the routine as a right and reft handed boxer once or twice.
10. Finish class with speed bag and uppercut flurries.

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