Jab + Cross + Jab + Double Turning 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.

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, 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.