Power Walk


  • Start Position:
    • Begin in a right-hand fighting stance, with the right hand and right foot leading.
    • Position the feet comfortably apart, with one foot slightly ahead of the other and the knees relaxed.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Maintain an upright posture, relaxed shoulders and balanced body weight.
    • Face forward and allow sufficient space for three steps forward, three steps backward and the kicking movements.
  • Description:
    • Power Walk is a traveling cardio kickboxing combination that incorporates forward and backward stepping, defensive blocks and controlled kicking movements.
    • The routine begins with three forward steps accompanied by alternating outside middle blocks.
    • A rear-leg front push kick completes the forward traveling portion of the combination.
    • Participants then perform three backward steps accompanied by alternating low side blocks.
    • A lead-leg side kick completes the backward traveling portion of the combination.
    • The routine combines eight primary movements and is repeated as a 16-count combination.
    • Power Walk emphasizes cardiovascular conditioning, coordination, balance, spatial awareness and controlled transitions between forward and backward movement.
  • Sequence:
    1. Step 1 - Left Forward Step and Middle Block: Step forward with the left foot while performing a left outside middle block. Move the left forearm outward across the front of the torso at approximately chest height. Maintain balance and keep the opposite hand near the Defense Position.
    2. Step 2 - Right Forward Step and Middle Block: Step forward with the right foot while performing a right outside middle block. Keep the movement controlled and coordinate the blocking arm with the forward step.
    3. Step 3 - Left Forward Step and Middle Block: Step forward again with the left foot while repeating the left outside middle block. Maintain a comfortable stride and prepare for the following kick.
    4. Step 4 - Rear-Leg Front Push Kick: Transfer body weight onto the supporting leg and lift the rear knee. Extend the kicking leg forward in a controlled pushing motion, then retract the leg before returning the foot to a stable position. Keep both hands near the Defense Position.
    5. Step 5 - Right Backward Step and Low Block: Step backward with the right foot while performing a right low side block. Move the forearm downward and slightly outward in a controlled defensive motion.
    6. Step 6 - Left Backward Step and Low Block: Step backward with the left foot while performing a left low side block. Maintain an upright posture and avoid taking excessively long steps.
    7. Step 7 - Right Backward Step and Low Block: Step backward again with the right foot while performing a right low side block. Maintain balance and prepare for the final kick.
    8. Step 8 - Lead-Leg Side Kick: Perform a controlled left side kick, as specified in the original Description. Lift the left knee, allow the supporting foot to pivot or reposition comfortably, and extend the kicking leg sideways. Retract the leg before returning to a balanced fighting stance.
    9. Repeat: Continue the combination to complete the specified 16-count sequence, maintaining controlled movements and consistent coordination.
  • Precautions:
    • During forward and backward travel, use comfortable step lengths and maintain awareness of surrounding participants and obstacles. Avoid stepping backward without sufficient clear space.
    • During front push kicks and side kicks, maintain balance and avoid snapping or forcefully locking the kicking knee. Keep kicks at a comfortable height.
    • During side kicks, allow the supporting foot to pivot or reposition naturally with the hips. Avoid twisting the supporting knee while the foot remains planted.
    • Keep defensive blocking movements controlled, with relaxed shoulders and comfortably bent elbows. Avoid forceful arm swings that disturb balance during travel.
  • Notes:
    • Beginner variation: Replace the kicks with controlled knee lifts and shorten the forward and backward steps.
    • Lower-intensity variation: Use smaller steps, low kicks and a comfortable walking tempo without rushing the transitions.
    • Space-limited variation: Reduce the traveling distance or perform small steps nearly in place while preserving the forward-and-backward movement pattern.
    • Teaching suggestion: Practice the backward steps before adding the blocks and kicks. During the front push kick, maintain a comfortable ankle position; although traditional technique may use the heel as a striking surface, contact is unnecessary in cardio kickboxing.
    • For additional technique information, see Cardio Kickboxing Basics.