Beginner
Jab-Cross
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Jab-Cross is a bodyweight boxing sequence that targets Quads, lower back, shoulders, triceps, calves, lower abs, biceps, and cardiovascular system. Jab-cross demands a strong breathing technique and allows progression as you change speed and power.
Exercise Instructions
-
Step 1
Start in a standing boxing position with both hands in front of the chin and cheek in a protective shield. -
Step 2
Keep your torso slightly arched and your legs ready to pivot to push the weight towards the target. -
Step 3
Keep your head down and protected by one hand or the other as you throw punches. -
Step 4
Keep your weight on your back foot until it's time to pass to build up speed and momentum. -
Step 5
Start the combination of jab and cross. The jab goes straight, aiming at the opponent while the right hand protects the chin. -
Step 6
The cross is a powerful full-body right-handed jab that pushes the torso and shoulder forward - if you're left-handed, adapt the cross jab combination to whatever feels most natural to you.
Muscle Groups
Jab-Cross targets Biceps, Core, Shoulders, Triceps as seen below.
Exercise Tip
- Relax your muscles; if you are too tense, you will get tired very soon.
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