Fun Power Combo


  • Start Position:
    • Begin in a comfortable fighting stance with the right foot leading and the left foot positioned behind.
    • Keep the feet comfortably separated, knees relaxed and body weight balanced.
    • Raise both hands into the Defense Position, with the fists near the chin and elbows comfortably bent.
    • Maintain an upright posture with the abdominal muscles gently engaged.
    • Allow sufficient space for forward and sideways kicking movements without approaching other participants or obstacles.
    • Begin at a comfortable pace and practice the individual punches, kicks and block before combining them.
  • Description:
    • The routine combines two straight punches, three kicks, an upward defensive block and a final reverse punch.
    • Beginning in a right-foot-forward fighting stance, participants perform a right jab followed by a left reverse punch.
    • The punching movements are followed by a left front kick, right side kick and left side kick.
    • A right upward block and left reverse punch complete the combination before returning to the starting fighting stance.
    • The routine develops coordination, balance, cardiovascular conditioning and familiarity with basic cardio kickboxing movements.
    • The combination can be adapted for different fitness levels by adjusting kick height, movement speed and range of motion.
    • For group fitness classes, perform all punches, kicks and blocks as controlled, non-contact movements.
  • Sequence:
    1. Step 1 - Right Jab: From the right-foot-forward fighting stance, extend the right arm in a controlled straight punch. Keep the wrist aligned with the forearm and avoid forcefully locking the elbow. Return the right hand to the Defense Position.
    2. Step 2 - Left Reverse Punch: Perform a left reverse punch using the rear arm. Allow the hips and torso to rotate naturally, with the rear foot pivoting as needed. Avoid twisting the knee while the foot remains planted. Return the left hand to guard.
    3. Step 3 - Left Front Kick: Transfer body weight onto the right leg. Raise the left knee and extend the lower leg forward through a comfortable range of motion. Retract the leg before returning the left foot to the floor. Avoid snapping or hyperextending the knee.
    4. Step 4 - Right Side Kick: Transfer body weight onto the left leg and raise the right knee. Turn the hips toward the kicking direction and reposition the supporting foot as needed. Extend the right leg sideways in a controlled kick, retract the leg and return to a balanced stance.
    5. Step 5 - Left Side Kick: Transfer body weight onto the right leg and perform a controlled left side kick. Allow the supporting foot and hips to reposition naturally. Keep the kick at a comfortable height, retract the leg and regain balance.
    6. Step 6 - Right Upward Block: Return to a comfortable fighting stance. Raise the right forearm in a controlled upward blocking motion, keeping the elbow comfortably bent and the shoulder relaxed. Stop the movement within a comfortable range rather than forcefully swinging the arm overhead. Return the hand toward the Defense Position.
    7. Step 7 - Left Reverse Punch: Perform another controlled left reverse punch, allowing the hips and feet to rotate naturally. Keep the wrist aligned with the forearm and avoid forcefully locking the elbow. Return the left hand to guard.
    8. Step 8 - Return to Fighting Stance: Reposition the feet into the original right-foot-forward fighting stance. Maintain balance, keep the knees relaxed and raise both hands into the Defense Position before repeating the combination.
  • Precautions:
    • During reverse punches and side kicks, allow the supporting feet to pivot or reposition naturally to avoid twisting the knees.
    • Maintain wrist alignment during punches and avoid snapping or forcefully locking the elbows or knees.
    • Perform the upward block within a comfortable shoulder range of motion without forcefully swinging the arm overhead.
    • Maintain sufficient space for side kicks and regain balance when changing kicking legs.
  • Notes:
    • Beginner variation: Perform the combination slowly with low kicks, pausing briefly between movements when necessary.
    • Lower-impact variation: Substitute controlled knee lifts or small leg extensions for full kicks.
    • Higher-intensity variation: Gradually increase the tempo while maintaining control rather than increasing punching or blocking force.
    • Teaching suggestion: Practice the punching and kicking portions separately before combining them. The original contributor emphasized having fun while exercising.
    • For additional technique information, see Cardio Kickboxing Basics.