2-3-4 Tempo and Front Knee


  • Start Position:
    • Begin in a balanced fighting stance with the left foot leading for an orthodox stance or the right foot leading for a southpaw stance.
    • Keep the feet comfortably apart, knees slightly bent and body weight balanced.
    • Raise both fists near the face in the Defense Position, with the elbows comfortably bent and the chin slightly tucked.
    • Maintain an upright posture with the abdominal muscles gently engaged and sufficient space for knee strikes and front push kicks.
  • Description:
    • 2-3-4 Tempo and Front Knee is a cardio kickboxing combination emphasizing front knee strikes, front push kicks and coordinated punching movements.
    • The routine begins with alternating right and left knee strikes, followed by combinations of front push kicks and opposite-leg knee strikes.
    • Jabs and punching combinations are then added, incorporating both orthodox and southpaw fighting stances.
    • The front knee strike, known as Khao Trong in Muay Thai, is performed toward an imaginary target with controlled hip movement and balance.
    • This combination emphasizes cardiovascular endurance, lower-body coordination, balance and transitions between punches and kicks.
  • Sequence:
    1. Step 1 - Right Knee, Left Knee: Raise the right knee toward an imaginary target, lower the foot and follow with a left knee strike. Maintain balance and return each foot to a stable position.
    2. Step 2 - Left Knee, Right Knee: Reverse the order, performing a left knee strike followed by a right knee strike.
    3. Step 3 - Left Front Push Kick, Right Knee: Perform a controlled left front push kick, retract the leg and follow with a right front knee strike.
    4. Step 4 - Right Front Push Kick, Left Knee: Perform a controlled right front push kick, retract the leg and follow with a left front knee strike.
    5. Step 5 - Jab, Right Knee, Left Knee: Perform a lead-hand jab from the orthodox stance, followed by a right knee strike and a left knee strike.
    6. Step 6 - Southpaw Jab, Left Knee, Right Knee: Assume a southpaw fighting stance and perform a right-hand jab, followed by a left knee strike and a right knee strike.
    7. Step 7 - Jab, Push Kick and Knee: Perform the jab and right-left movement described in the original combination, followed by a left front push kick and a right knee strike.
    8. Step 8 - Southpaw One-Two, Right Push Kick, Left Knee: From a southpaw stance, perform a right jab followed by a left cross. Continue with a right front push kick and finish with a left knee strike.
  • Precautions:
    • Perform all punches, kicks and knee strikes without contact. Maintain adequate spacing, particularly during group exercises and stance changes.
    • During front push kicks, avoid snapping or locking the kicking knee. Keep kicks at a comfortable height and maintain balance on the supporting leg.
    • During knee strikes, maintain an upright posture without excessive backward leaning or forcefully pulling the upper body downward. Avoid twisting the supporting knee.
    • When changing between orthodox and southpaw stances, reposition the feet rather than twisting against the floor. Reduce intensity or pause if fatigue affects coordination or balance.
  • Notes:
    • Beginner variation: Practice alternating knee lifts without punches or kicks, then introduce the front push kicks and jabs separately before combining the movements.
    • Lower-intensity variation: Use smaller knee lifts, low push kicks and slower punching movements. Allow additional recovery time between combinations.
    • Teaching variation: Organize the routine into 2- to 3-minute rounds on each side, or adapt the movements to an eight-count aerobic format. Gentle jogging or light one-two punches may be used between rounds when appropriate.
    • Teaching suggestion: Practice the orthodox and southpaw sequences separately before introducing stance changes. The original instructions for the jab and right-left movement in Step 7 are ambiguous, so instructors should establish a consistent interpretation before teaching the combination.
    • For additional technique information, see Cardio Kickboxing Basics.