Shuffle Attack & Plyo Combo


  • Start Position:
    • Begin facing forward in a balanced athletic stance, prepared to transition from a bob-and-weave movement.
    • Keep the feet comfortably apart, knees slightly bent and abdominal muscles gently engaged.
    • Raise both fists near the face in the Defense Position.
    • Allow sufficient space for shuffling, side kicks, squats and floor exercises.
  • Description:
    • Shuffle Attack & Plyo Combo is a 32-count cardio kickboxing routine combining punching, kicking, traveling footwork and plyometric exercises.
    • The combination begins with a traveling shuffle and punching sequence, followed by a bob and weave, uppercuts and side kicks.
    • Continue with a slow squat, jump squat and burpee to complete the 32-count routine.
    • The movements may be taught in separate sections before combining them into a continuous sequence.
    • This routine emphasizes cardiovascular endurance, coordination, lower-body strength and controlled transitions between standing and floor movements.
  • Sequence:
    1. Step 1 - Shuffle Attack (4 Counts): Shuffle in the intended direction while performing three controlled jabs, finishing with a cross punch. Keep the fists returning toward the Defense Position.
    2. Step 2 - Bob and Weave (4 Counts): Perform a controlled bob-and-weave movement while returning to the starting position. Keep the guard raised and bend through the hips and knees rather than rounding the back.
    3. Step 3 - Uppercuts (4 Counts): Perform two controlled uppercut punches, maintaining a stable stance and keeping the elbows comfortably bent.
    4. Step 4 - Side Kicks (4 Counts): Perform two controlled side kicks, allowing the supporting foot to pivot or reposition naturally. Retract each kicking leg before lowering the foot.
    5. Step 5 - Slow Squat (4 Counts): Perform one slow squat, bending at the hips and knees while maintaining a comfortable spinal position. Return to standing with control.
    6. Step 6 - Jump Squat (4 Counts): Perform one jump squat, lowering into a comfortable squat before jumping upward. Land softly with bent knees and regain balance.
    7. Step 7 - Burpee (8 Counts): Perform one controlled eight-count burpee, moving from standing to a supported floor position and returning to standing. Use a pace and range of motion appropriate for the participant.
  • Precautions:
    • Maintain adequate space during traveling shuffles, side kicks and burpees. Avoid crossing the feet during shuffles, and perform all punches and kicks without contact.
    • During bob-and-weave movements and squats, bend through the hips and knees while maintaining a comfortable spinal position. Avoid forcing excessive squat depth or allowing the knees to collapse inward.
    • Allow the supporting foot to pivot or reposition during side kicks. Avoid locking the kicking knee, and maintain balance before beginning the squat sequence.
    • During jump squats, land softly with the knees aligned over the feet. During burpees, keep the trunk supported and avoid sagging through the lower back. Reduce impact or stop if fatigue compromises technique.
  • Notes:
    • Beginner variation: Replace traveling shuffles with controlled steps, side kicks with knee lifts, jump squats with regular squats and burpees with a supported step-back variation.
    • Lower-intensity variation: Use shallow bob-and-weave movements and comfortable squat depths. Step the feet backward and forward during burpees rather than jumping, and allow additional recovery between combinations.
    • Higher-intensity variation: Gradually increase the shuffle tempo and introduce jump squats or more dynamic burpees only when participants demonstrate adequate strength, balance and landing control.
    • Teaching suggestion: Teach the shuffle and bob-and-weave section first, followed by the punches and kicks, then the squat and burpee movements. The original routine suggests approximately one second of recovery after the burpee and repeating the combination for 2 to 3 minutes, but provide longer recovery whenever needed.
    • For additional technique information, see Cardio Kickboxing Basics.