Gold-Belt Combo


  • Start Position:
    • Begin in a comfortable left-side-forward fighting stance, with the left foot positioned slightly ahead of the right foot.
    • This combination uses a traditional martial arts empty stance, in which most of the body weight is supported by the rear leg and the front foot is lightly placed on the floor.
    • For cardio kickboxing classes, participants may use a more evenly balanced fighting stance to improve stability and ease of movement.
    • Keep the knees relaxed, feet comfortably separated and torso upright.
    • Raise both hands into the Defense Position, with the hands near the chin and elbows comfortably bent.
    • Maintain sufficient space for stepping, punching, sweeping arm movements and changes of direction.
    • Begin slowly and practice the stance changes before performing the complete combination.
  • Description:
    • Gold-Belt Combo is a cardio kickboxing combination adapted from a traditional martial arts sequence involving front and rear punches, a ridge-hand movement and changes of direction.
    • The routine begins in a left-side-forward stance with a front-hand punch followed by a rear-hand punch.
    • A controlled sweeping arm movement, adapted from the traditional ridge-hand technique, follows the punches.
    • Participants then turn into a right-side-forward stance and repeat the punching and sweeping movements on the opposite side.
    • The combination emphasizes coordination, balance, controlled torso rotation and smooth transitions between fighting stances.
    • The routine includes vocalization during the turns. This may be replaced with a natural exhalation during exertion.
    • For cardio kickboxing classes, perform all movements as non-contact exercises without striking another participant.
    • Movement speed, stance depth and turning range should be adjusted according to participant ability.
  • Sequence:
    1. Step 1 - Left-Side-Forward Stance: Begin in a comfortable left-side-forward fighting stance. Keep the feet separated, knees relaxed and hands raised near the Defense Position. Participants familiar with the traditional empty stance may use a shallow version while maintaining balance.
    2. Step 2 - Front and Rear Punches: Perform a controlled left front-hand straight punch, followed by a right rear-hand straight punch. Allow the hips and torso to rotate naturally with the rear punch. Reposition the feet as needed to avoid twisting the knees, and return each hand toward the Defense Position.
    3. Step 3 - Front Sweeping Arm Movement: Perform a controlled sweeping movement with the left arm, adapted from the traditional front ridge-hand technique. Keep the elbow slightly bent and move the arm through a comfortable range while allowing the hips and feet to pivot naturally. Avoid forceful swinging or snapping of the arm.
    4. Step 4 - Turn to Right-Side-Forward Stance: Change direction using small, controlled steps and reposition the feet into a right-side-forward fighting stance. Maintain balance throughout the turn. The original contributor includes a yell at this point; participants may instead exhale naturally.
    5. Step 5 - Front and Rear Punches: From the right-side-forward stance, perform a controlled right front-hand straight punch followed by a left rear-hand straight punch. Allow the hips and feet to rotate comfortably with the movement and return the hands toward the Defense Position.
    6. Step 6 - Front Sweeping Arm Movement: Perform a controlled sweeping movement with the right arm, adapting the original ridge-hand technique into a non-contact defensive motion. Keep the shoulder relaxed, elbow slightly bent and movement within a comfortable range.
    7. Step 7 - Turn and Return: Turn using small repositioning steps and return to the original left-side-forward fighting stance to prepare for the next repetition. The original contributor includes another yell during this transition; natural breathing or a controlled exhalation is an appropriate alternative.
  • Precautions:
    • During stance changes and directional turns, reposition the feet using small steps rather than twisting the knees against the floor.
    • During rear-hand punches, allow the hips and feet to rotate naturally without forcing excessive torso rotation.
    • During sweeping arm movements, keep the shoulders relaxed and elbows slightly bent. Avoid forceful swinging or extending the arms beyond a comfortable range.
    • Maintain balance during turns and avoid rapid pivots or exaggerated stance changes that place unnecessary stress on the knees.
  • Notes:
    • Beginner variation: Use a comfortable, evenly balanced fighting stance and practice the punches and sweeping movements without changing direction.
    • Lower-intensity variation: Perform the combination slowly with smaller steps, reduced torso rotation and shorter sweeping arm movements.
    • Teaching suggestion: Demonstrate the direction of each stance change clearly. The traditional empty stance may be introduced gradually for participants familiar with martial arts techniques.
    • Breathing suggestion: The original vocalization is optional. Participants may exhale naturally during the turns rather than holding their breath.
    • For additional technique information, see Cardio Kickboxing Basics.