Begin this movement from standing, feet hip width apart. Start by alternating high knees, running on the spot. Next, add in the arm motions. Bring one arm up, as if reaching up a ladder. Raise your right arm as your left knee comes up, then alternate sides. Take the time to coordinate your motion...

The Bob and Weave is an evasive ducking tactic to get around an opponent’s Hook. Start in your Stance position, and imagine a line straight forward from your eye line. Lean to your dominant side, bending the knees then ducking below the line to the opposite side. Repeat this motion, ducking to th...

Lower your body into a strong Push Up position. Once stable here, begin stepping your knees up to your chest, one at a time. Alternate knees, landing your toes lightly to the floor before quickly returning to start. Increase your speed as you gain confidence in your form. Focus on fast feet, spri...

Slipping is an evasive tactic used to get out of the way when a Jab or Cross is thrown towards you. From your Stance, lean to your right and slightly forward. Once you find your balance here, slip to your left side, bending at the waist as you maintain your stance. Slip from side to side, as if d...

The Criss Cross is an alternate Jumping Jack movement. Start from standing, then hop your feet outwards. As you hop back inwards, cross your feet in front. Jump out, then right back in, crossing the other foot in front. Next, add the arm motion. With your arms at your side, swing inwards, crossin...

Staring from a high Push Up position, ground your feet together with your hips in the air. Jump your feet up to your chest, keeping your feet together. Jump back to your Push Up position, then immediately outwards, jumping your feet to the side, apart from one another. Return to your starting pos...