Jab + Cross + Jab + Double Side Kick

Punch/kick combinations are awesome exercise drills. They challenge so many different muscle groups of the body that each one is a perfect full-body workout. This is a fairly advanced combination as it requires good balance, a strong core and strong side hip tendons but that's no reason not to attempt it. Even the best martial artist had to start from ground zero and learnt only by drilling and pushing their body again and again. You need to pay a little bit of attention to the execution of the kick. A side kick, unlike a turning kick, flows in a fairly straight line and strikes with the edge of the foot. A turning kick comes in from the outside of the body in (hence the name) and strikes with the instep or the ball of the foot if you are barefoot. 

What's involved: Shoulders, chest, triceps, biceps. calves. quads, lower abs. side hip flexors, glutes, lower back, adductors, hamstrings, cardiovascular system, aerobic performance (VO2 Max).

Powered by: Quads, lateral abs, side hip flexors, lower back, glutes, hamstrings.

Tip: You have to achieve a flow in your movements here. The best way is to visualise in your mind the target you are hitting and the sequence of each blow. Don't worry too much about speed in the early stages. That will come with confidence and repetition. Make sure your kick is moving in a straight line along your body on its way tot he target. Watch the side kicks video for guidance on this.