GB:')s 1.2.1 Advanced Model

This is a BoxAerobics pattern from www.turnstep.com. (pattern 5433)

Explanation:
- a 1.2.1 is how many movements you do on each side or eg. 1 move one side; switch to the other side for 2 movements; then to the original side for 1 move. (Got it if not email).

Warm up example: (126-132 bpm)

(A)

(B)

Repeat both (A) and (B) for a (32)

Too add on just change movement (front knee raise) to another warm up move.

Other movements may include: side knee raise (knee out to the side and raised); hamstring curls; abductors; glute squeezes; taps or heels forward.

Punching example: (124-128 bpm)

Can include jabs, cross jabs (which I call a straight punch), hooks, uppercuts, and slips.

Show at half time (2) each then at tempo (1) each.

Can be done front facing; orthodox; or southpaw (remember to switch sides)

(A)

(B)

Repeat both (A) and (B) for a (32)

Have fun with all the punching combos you can think of.

Kicking example: (no more than 130 bpm)

I will use front/side kicks mixed in with various knee lifts or smashes.

Can be done front facing; orthodox; or southpaw (remember to switch sides)

(A)

(B)

Repeat both (A) and (B) for a (32)

Have fun with the various movements and combos here.

KickBox example (no more than 128 bpm)

Put punching example (A) with (B) (16) then add kicking example (A) and (B) (16) for a (32).

This is what it would look like:

(A) Punching example

  • Jab (2) double up straight punch (cross jab) (4) jab (2) (8)

    (B) Punching example

    (A) Kicking example

    (B) Kicking example

    Enjoy yourself with this model and I hope to see some combinations using this method in the future. See my website for more information on Cardio Kick Box. Goodboxerseyes.

    Special hello to Gloria Alvarez, Jessica Maneer, Karen Davis and Jenn Kersten you are such a big help.


    Added by Ted Ducharme at 1:31 PM on Thursday, September 9, 1999 EDT. Add to favorites (view favorites)
    (Email: tjducharme@odyssey.on.ca)
    From: St. Thomas, Ontario (Canada)
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