Nanc's Bob and Weave (Slip) Combo

This is a BoxAerobics pattern from www.turnstep.com. (pattern 16257)

The bob and weave just consists of a squat and a move to the right or left or to the front or back. So, let's just call it a "SLIP".

Here's the combination: slip to the right twice (down and up, down and up), and as you come up on the second one (count 4), hook with the left arm. Now, do it going left. It's a total of 8 counts. After they've repeated that 12 or 16 times (approximately), then add to it:

Slip right twice, hook left on 4, knee strike right on 6, and hook left again on 8; then do it heading left. That's a total of 16 counts.

Here's another simple addition: slip right twice, hook left, knee strike right, and hook left, then jab-punch, jab-punch, right left both times (9-12 counts), then uppercut right and left (on 14 and 16). I would step on the left foot right before the right uppercut and vice versa for the left uppercut. Then, head everything left:

Slip left twice, hook right on 4, knee strike left on 6, and hook right again on 8, then jab-punch-jab-punch left right, and uppercut left then right.

The slip easily follows the uppercuts, because the body's moving upward on the uppercut so it smoothly moves back down to the slip after it.

This turns out to be a total of 32 counts (16 on each side), and I would transition slowly. The whole thing took me about 8 or 9 minutes the other night, and the slips really raise the heartrate.

Make sure you provide modifications, such as a step touch, instead of the slips. This will help the beginners or those who are getting a bit winded on the slips.

Let me know if you have any questions!



Added by Nancy Lamb at 2:37 PM on Thursday, December 28, 2006 EST. Add to favorites (view favorites)
(Email: tkickforce@yahoo.com)
From: Bloomington, Illinois (USA)
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