1. Start in a boxing stance with your feet shoulder-width apart, your non-dominant foot forward, and your hands raised in a defensive position near your face. If you're right-handed, your left foot and fist will be forward (southpaw stance is the reverse for left-handed individuals).
2. Perform a jab by quickly extending your lead (non-dominant) hand straight forward, rotating your fist so that your palm is facing down at the end of the punch.
3. Quickly retract your lead hand and perform another jab with the same hand using the same technique.
4. After the second jab, shift your weight slightly onto your lead foot, and throw a right cross by extending your dominant hand (back hand) forward, rotating at the waist and pivoting your rear foot to transfer power into the punch. Your back heel should come off the ground as you pivot and your palm should face down at the end of the punch.
5. Retract your dominant hand back to your face, returning to the starting stance.
6. Remain on the balls of your feet, ready to perform the combination again or move defensively.
7. Practice this combination in repetitions or for timed rounds, focusing on proper form, speed, and coordination. This exercise does not only work various muscle groups but also develops cardiovascular endurance, technique, and agility, making it a comprehensive workout for individuals practicing boxing or martial arts. It can also be used as part of a high-intensity interval training (HIIT) regimen for general fitness enthusiasts.
---
