Knee step back

Hi, I have been teaching a kickboxing (cardio) class for 10 years now. We don't use "patterns" necessarily, we just do what we call combos. So this is just one of the movements I do in my class. I start off with what I call knee step back. Then I add punches. Then we take it to the floor. I use 32 count music, it's 140-156 bpms and my class is 45 minutes long. This movement is considered one of our high intensity movements.

Knee step back (explained as: up, down, back, together) (This takes 4 counts to complete the movement)

• Right knee up
• Back down (feet together)
• Left foot back
• Feet back together

Add punches to the above combo (this takes coordination) (This takes 4 counts to complete the movement)

• Right knee up, left straight punch
• Back down (feet together), right straight punch
• Left foot back, left straight punch
• Feet back together, right straight punch

Take it to the floor, losing the punches (this is where it gets intense) (This takes 4 counts to complete the movement)

• Right knee up
• Left foot all the way back (lunging towards the floor), back straight, reaching for the floor with your left hand
• Back up with right knee up & then to the floor again

Keep going until you're tired, then switch sides & start all over

I hope this was explained so you can understand it. You can modify it for people with bad knees or bad lower backs by not taking it to the floor. I tell people that they can do a back kick with their back (left leg in the example) leg instead of taking it to the floor.

Good Luck & Enjoy!! Tami

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