Jab Cross Hook Upper


  • Start Position:
    • Begin in a comfortable right-lead fighting stance, with the right foot slightly forward and the left foot 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 punching, knee-lifting and side-kicking movements.
    • Begin at a slow or moderate tempo and practice the punching and kicking portions separately before combining them.
    • The routine will also be performed in a left-lead fighting stance to develop coordination on both sides.
  • Description:
    • Jab Cross Hook Upper is a cardio kickboxing combination that combines straight punches, hook punches, uppercuts, knee strikes and side kicks.
    • The routine begins in a right-lead fighting stance with four right jabs.
    • The next punching sequence consists of a right jab, left cross, right hook and left uppercut.
    • The punching movements are followed by two repetitions of a right knee strike and left side kick.
    • This as a 16-count combination when performed on one side.
    • Repeating the corresponding movements in a left-lead fighting stance produces a complete 32-count combination.
    • The routine emphasizes cardiovascular conditioning, upper- and lower-body coordination, balance and controlled transitions between punching and kicking techniques.
    • Recommend teaching the routine in smaller sections, repeating each section and gradually adding movements.
    • All punches, knee strikes and kicks should be performed as controlled, non-contact cardio kickboxing movements.
  • Sequence:
    1. Step 1 - Four Right Jabs: Begin in a right-lead fighting stance and perform four controlled right-hand jabs. Extend the arm forward through a comfortable range of motion, keeping the wrist aligned with the forearm. Retract the hand toward the Defense Position after each jab and avoid forcefully locking the elbow.
    2. Step 2 - Jab, Cross, Hook and Uppercut: Perform a right jab followed by a left cross punch. Allow the hips and torso to rotate naturally during the cross, with the rear foot pivoting as needed. Continue with a controlled right hook, keeping the elbow comfortably bent, followed by a short left uppercut. Return the hands toward the Defense Position between movements.
    3. Step 3 - Right Knee Strike and Left Side Kick: Transfer body weight onto the left leg and lift the right knee in a controlled forward knee-strike motion. Return the right foot to the floor and regain balance. Transfer body weight onto the right leg, raise the left knee and perform a controlled left side kick. Allow the supporting foot to pivot or reposition naturally with the hips. Retract the kicking leg before returning the foot to the floor.
    4. Step 4 - Repeat the Knee Strike and Side Kick: Perform a second controlled right knee strike followed by another left side kick. Maintain an upright posture, keep the supporting knee relaxed and return to a balanced fighting stance after each movement. The original contributor describes Steps 1 through 4 as a 16-count combination.
    5. Step 5 - Repeat on the Left Lead: Change to a left-lead fighting stance and reverse the movements. Perform four left jabs, followed by a left jab, right cross, left hook and right uppercut. Continue with a left knee strike and right side kick, then repeat the left knee strike and right side kick. Completing both sides produces the original 32-count combination.
  • Precautions:
    • Maintain wrist alignment during punches and avoid snapping or forcefully locking the elbows. Reduce the pace when punching technique deteriorates.
    • During forward and diagonal stepping, maintain adequate space between the feet and avoid crossing the legs or leaning excessively forward.
    • During defensive bobbing or squats, bend through the hips and knees without abruptly lowering the head or rounding the back.
    • During pivots and directional changes, reposition the feet naturally rather than twisting the knees against the floor.
  • Notes:
    • Beginner variation: Practice stationary jabs and small forward steps before introducing defensive movements, diagonal footwork or pivots.
    • Lower-intensity variation: Substitute shallow squats for defensive bobbing and use smaller sidesteps with a moderate punching pace.
    • Higher-intensity variation: Gradually increase the pace of the final repeated-jab segment while maintaining controlled technique.
    • Optional equipment variation: The original workout allows punching bag practice. Beginners should first master non-contact technique and obtain qualified instruction and appropriate hand protection before striking a bag.
    • Teaching suggestion: The original term "cross jab" is interpreted here as a jab followed by a rear-hand cross. The original instructions do not specify round duration or repetitions, so instructors should adjust these to participant ability and allow recovery as needed.
    • For additional technique information, see Cardio Kickboxing Basics.