Hi Lo Combo Jo


  • Start Position:
    • Begin in a comfortable left-side-forward fighting stance, with the left foot slightly ahead of the right foot.
    • 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.
    • The combination may be performed using a higher guard position or a wider, lower fighting stance.
    • For beginners, use a comfortable stance with a moderate knee bend rather than an excessively low position.
    • Maintain an upright posture with the abdominal muscles gently engaged.
    • Allow sufficient space for punching and controlled torso rotation.
    • Begin at a slow or moderate tempo to learn the eight-count pattern before increasing movement speed.
  • Description:
    • Hi Lo Combo Jo is an eight-count cardio kickboxing combination featuring straight punches, uppercuts and high-low backfist-style arm movements.
    • The routine begins with a left jab, right cross, left uppercut and right uppercut.
    • The remaining four movements introduce alternating high and low backfist-style motions, beginning with the left arm and continuing with the right.
    • It is recommended to use controlled body rotation during the backfist movements and adjusting the stance height to vary the exercise.
    • For cardio kickboxing classes, the backfist techniques may be adapted into controlled, non-contact sweeping arm movements.
    • The combination emphasizes coordination, cardiovascular conditioning, upper-body movement and controlled changes in body position.
    • The eight-count structure makes the routine suitable for progressive instruction, beginning with the first four punches before adding the remaining movements.
    • Movement speed, stance depth and arm range should be adjusted according to participant ability.
  • Sequence:
    1. Count 1 - Left Jab: From the left-side-forward fighting stance, perform a controlled straight punch with the left arm. Keep the wrist aligned with the forearm and avoid forcefully locking the elbow. Return the hand toward the Defense Position.
    2. Count 2 - Right Cross: Perform a controlled right rear-hand straight punch. Allow the hips and torso to rotate naturally, with the rear foot pivoting as needed. Avoid twisting the supporting knee and return the right hand to guard.
    3. Count 3 - Left Uppercut: Perform a short, controlled upward punch with the left arm. Keep the elbow bent, wrist aligned and shoulder relaxed. Return the hand toward the Defense Position.
    4. Count 4 - Right Uppercut: Perform a controlled right uppercut using a comfortable upward motion. Avoid excessive shoulder elevation or forceful arm swinging.
    5. Count 5 - Left High Backfist-Style Movement: Rotate the torso comfortably and perform a controlled high sweeping movement with the left arm, adapted from the original 45-degree backfist technique. Keep the elbow slightly bent and the movement within a comfortable range. Allow the feet to reposition naturally rather than twisting the knees.
    6. Count 6 - Left Low Backfist-Style Movement: Bend slightly through the hips and knees while performing a lower sweeping movement with the left arm. Maintain a comfortable spinal alignment and avoid bending sharply forward at the waist.
    7. Count 7 - Right High Backfist-Style Movement: Rotate the torso comfortably in the opposite direction and perform a controlled high sweeping movement with the right arm. Keep the shoulders relaxed and allow the feet to pivot or reposition as needed.
    8. Count 8 - Right Low Backfist-Style Movement: Lower the body slightly through the hips and knees while performing a controlled lower sweeping movement with the right arm. Return to a balanced fighting stance with both hands near the Defense Position before repeating the combination.
  • Precautions:
    • During crosses and sweeping arm movements, allow the hips and feet to rotate naturally without twisting the knees against planted feet.
    • Maintain wrist alignment during punches and avoid forcefully locking the elbows or swinging the arms beyond a comfortable range.
    • During low sweeping movements, bend through the hips and knees rather than rounding the back or dropping the head.
    • Avoid excessive stance depth, abrupt changes in body height or rapid movements that compromise balance or place unnecessary stress on the shoulders and knees.
  • Notes:
    • Beginner variation: Practice Counts 1 through 4 repeatedly before introducing the high-low sweeping movements.
    • Lower-intensity variation: Use a comfortable fighting stance, shallow knee bends and slower arm movements.
    • Advanced variation: Progress gradually from half-tempo toward double-time only when technique remains controlled. The original routine suggests approximately three minutes of practice followed by two minutes at a faster pace.
    • Teaching suggestion: The original Count 8 specifies a second right high backfist. This fitness adaptation uses a right low movement to create a balanced high-low pattern. Explain this modification when teaching the combination.
    • For additional technique information, see Cardio Kickboxing Basics.