Kick and Punch Combo


  • Start Position:
    • Begin in a comfortable fighting stance with the right leg forward and the left leg 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 and shoulders relaxed.
    • Allow sufficient space for knee strikes, side kicks, roundhouse kicks and changes of direction.
    • The first knee strike, side kick and left cross punch are directed toward the side of the exercise area, as described in the original routine.
    • Begin at a slow or moderate tempo and practice the directional change separately before performing the complete combination.
  • Description:
    • Kick and Punch Combo is a cardio kickboxing routine combining knee strikes, side kicks, cross punches, hook punches and roundhouse kicks.
    • The routine begins in a right-leg-forward fighting stance.
    • Participants perform a knee strike, side kick and left cross punch directed toward the side of the exercise area.
    • A hook punch introduces a change of direction, turning the body until the right side faces the front of the room.
    • The combination continues with three roundhouse kicks followed by a final left cross punch.
    • The routine emphasizes cardiovascular conditioning, balance, coordination, controlled kicking technique and transitions between movement directions.
    • Instructors should establish a consistent movement pattern, demonstrate it clearly and allow participants to practice the transitions before increasing the tempo.
    • All punches, knee strikes and kicks should be performed as controlled, non-contact cardio kickboxing movements.
  • Sequence:
    1. Step 1 - Knee Strike: Begin in a right-leg-forward fighting stance and perform a controlled knee strike toward the side of the exercise area. Transfer body weight onto the supporting leg, raise the striking knee through a comfortable range and maintain balance. Return the foot to a stable position before continuing.
    2. Step 2 - Side Kick: Perform a controlled side kick in the same general direction as the knee strike. Lift the kicking knee, extend the leg sideways through a comfortable range and retract it before returning the foot to the floor. Allow the supporting foot to pivot or reposition naturally with the hips. Avoid twisting the supporting knee.
    3. Step 3 - Left Cross Punch: Perform a left cross punch toward the side of the exercise area. Allow the hips and torso to rotate naturally, with the feet repositioning as needed. Keep the wrist aligned with the forearm and avoid forcefully locking the elbow. Return the left hand toward the Defense Position.
    4. Step 4 - Hook Punch and Direction Change: Perform a controlled hook punch while turning the body until the right side faces the front of the room, as described in the original instructions. Use small steps or comfortable foot pivots to complete the turn. Avoid twisting the knees while the feet remain planted. The original contributor does not specify which arm performs the hook.
    5. Step 5 - Three Roundhouse Kicks: From the new body orientation, perform three controlled roundhouse kicks. Raise the kicking knee, allow the supporting foot to pivot or reposition with the hips, and extend the kicking leg through a comfortable range. Retract the leg after each kick and regain balance before repeating. The original instructions do not specify which leg performs these kicks.
    6. Step 6 - Left Cross Punch: Complete the combination with a controlled left cross punch. Maintain balanced foot placement, allow comfortable hip and torso rotation, and return the punching hand toward the Defense Position. Reset the fighting stance before repeating the combination.
  • Precautions:
    • During knee strikes and kicks, maintain balance and avoid excessive backward leaning or kicking beyond a comfortable range of motion.
    • During side kicks and roundhouse kicks, allow the supporting foot to pivot or reposition naturally with the hips. Avoid twisting a planted knee or forcefully locking the kicking leg.
    • During cross and hook punches, maintain wrist alignment, keep the elbows controlled and avoid excessive shoulder or torso rotation.
    • During the hook and directional change, reposition the feet before continuing. Avoid abrupt turns or rushing the three consecutive roundhouse kicks when balance is uncertain.
  • Notes:
    • Beginner variation: Practice the movements separately, substituting controlled knee lifts for full kicks and performing the directional change slowly.
    • Lower-intensity variation: Use low kicks, smaller movements and deliberate stepping instead of rapid pivots.
    • Optional balanced variation: After mastering the original sequence, reverse the combination to practice the opposite side. This is an instructional adaptation rather than part of the original choreography.
    • Teaching suggestion: Practice the hook and directional change separately before adding the three roundhouse kicks. Allow participants to regain balance between kicks.
    • For additional technique information, see Cardio Kickboxing Basics.