Body Jab-Cross Combination

How to do it

1. Stand with your non-dominant foot forward, feet about shoulder-width apart, and hands beside your cheeks.
2. Bend your knees to lower your stance slightly.
3. Extend your lead fist straight toward an imagined opponent’s torso.
4. Pull your lead hand back to your cheek.
5. Rise slightly toward your starting stance.
6. Punch your rear fist straight toward the imagined opponent’s head, rotating through your hips with a pivot on the ball of your rear foot.
7. Return your rear hand to your cheek to finish the combination.

Safety

Forcefully locking out punches in the air can irritate your elbows or shoulders, especially when fatigue reduces control. Losing your footing during the level change or pivot can strain a knee or ankle.

• Leave a slight bend in your elbow at full punch extension.
• Practice on a nonslip surface with enough clear space for both punches.
• Begin at a controlled pace, increasing speed only while you can finish each combination in balance.
• Use this version for shadowboxing only, not for striking a partner.

If knee, back, or shoulder pain limits the movement, use a shallower level change and slower punches, or seek advice from a physiotherapist before continuing.

Sets and reps

Sets

2–3

Target

8–12 reps

Rest

45 sec

Count one body jab followed by one head-height cross as one repetition.