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Exercise overview
Training details
ShouldersCore
Equipment
Bodyweight
Sets × time
3 × 1 min
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Stand in a balanced boxing stance with the knees soft, chin tucked, and both hands protecting the face.
- 02Snap the lead hand straight toward the target for the jab, turning the fist over near full extension.
- 03Retract the jab immediately to guard as you rotate the rear hip and shoulder forward for the cross.
- 04Extend the rear hand straight without locking the elbow, then return it quickly to the face.
- 05Continue the jab-cross combination with controlled speed, stable footwork, and the non-punching hand guarding the head.
Use this exercise in a plan