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Kick Boxing for Women ONLY

Level 1 Stance

Start with feet shoulder width apart and take a step forward. Stay on your toes, knees slightly bent, elbows at your sides tucked and chin down.

Level 2 Footwork

Linear- Step forward 6” with your front foot first, back foot glides into position. Step backward 6” with your back foot first, front foot glides into position.

Lateral- Move to the left, your left foot moves first, right foot glides into position. Moving to the right, your right foot moves first, left foot glides into position.

Shuffling- Shuffle clockwise on the balls of your feet, knees slightly bent, maintain balance. Feet are 6” apart. Switch directions. Hands stay up, elbows tucked while you circle around your opponent.

Pivoting- Pivot on the ball of your front foot and push off your back foot. Land on your back foot. Pivot in both directions. This is a good response when your opponent is shuffling around you.

Mixing it all up- Mix up the footwork by pivoting, shuffling, making lateral and linear moves for a few minutes.

Level 3 Punches-Jabs

Jab- Standing Position- Turn at the hip and release through your shoulder. Tuck your chin and look up on the extension of your arm. Your lower body drives the movement in conjunction with your hips.

Jab-Stepping Forward and Back- Step 6” out and back as you keep your chin down, hands up and elbows tucked. Your eyes are on your opponent. Snap your jab in and out as your muscles are relaxed.

Jab-Both Feet Forward and Back- Your body weight stays 50-50, front leg to back leg as you move in and out.

Level 4 Punches-Reverse-Hook-Uppercuts

Reverse- Pivot on your rear leg using the ball of your foot. Thrust through with your hips and release through with the punch. Keep your front hand up as you execute your reverse punch. All of your power comes from your lower body and releases through your punch.

Front Hook- Pivot on your front leg using the ball of your foot. Thrust through with your hip, roll through your shoulder and release through your punch. Your hooking elbow comes all the way up making your forearm parallel with the ground at a 90% angle. The striking zone is the opponent’s side of the head or side of the body. Your palm faces inward. All your power comes from your lower body as you release through your shoulders. Keep your wrist straight.

Rear Hook- Pivot on your back leg using the ball of your foot. (You might step forward just a tab with your front leg at the same time to create a smooth rhythm) Release through your hip and shoulder, bring your elbow up all the way making your forearm parallel with the ground at a 90% angle. This is one of the most powerful punches. Use the entire force of your hips and shoulders.

Front Uppercut- Bend your knees, dip down, thrust upward with your hip, elbow stays tucked and releases forward. Palm faces upward with your knuckles facing out. The target is the opponent’s chin or body. Your front upper cut goes straight up the middle. Rotate your body as it releases through the punch.

Rear Uppercut- Bend your real leg, thrust your hip and your palm faces up with your knuckles facing out. The target is your opponent’s chest or chin. Thrust off the real leg and release up.

Level 5 Combinations

1-2 Jab-Reverse- Bring your hands back to ear level after execution. Front foot steps forwards slightly on your jab. Rear leg pivots as your hip pivots on the reverse punch.

1-2-3 Jab-Reverse-Front Hook- Basic but great scoring combination. Front foot steps
forwards slightly on your jab. Rear leg pivots as your hip pivots on the reverse punch. Front foot and hips pivot on front hook. This makes for a counter rotation as you contract one side of your waist while releasing the other side and immediately reversing the contraction and releasing of your waist as you transition from reverse punch to front hook.

1-2-3-Jab-Front Hook-Reverse- This mixes up your angles and rhythms. Snap the jab, hook the front jab and throw the reverse punch down the center. Pivot the front foot on the front hook and pivot the rear foot on the reverse punch. This makes for a counter rotation as you contract one side of your waist while releasing the other side and immediately reversing the contraction and releasing of your waist as you transition from front hook to reverse punch.

1-2-3-4- Reverse Upper Cut- Front Upper Cut- Front Hook to Head- Front Hook to Body- Pivot on rear foot on the rear upper cut, pivot slightly on the front foot on the front upper cut, pivot on the front foot on both the front hooks.

1-2-3-4- Front Upper Cut- Rear Upper Cut- Front Hook- Reverse- This is the ultimate in counter rotations. Contract one side of your waist while releasing the other side and immediately reversing the contraction and releasing of your waist four times as you transition from front upper cut to rear upper cut to front hook to reverse punch. The front foot pivots on the front upper cut, the rear foot pivots on the rear upper cut, the front foot pivots again on the front hook and the rear foot pivots again on the reverse punch. You are driving the force from your legs and hips.

1-2-3- Front Upper Cut- Front Hook- Reverse- The front foot pivots slightly on the front upper cut and pivots more on the front hook and the rear foot pivots on the reverse punch. This is a strong combination as there are two punches thrown to one side and the back up punch from the other side. Again, contract and release your waste when transitioning from the front hook to the reverse punch.

Wrist Wrap- Begin by placing the loop around your thumb. Start to wrap the cloth around your wrist as your palm is facing down. Then begin to wrap the pinky, working towards the pointer. Now wrap the back of your hand making sure to wrap the thumb. Finish by working down your hand and end up wrapping your wrist again and close with the Velcro closure.


Then take down to submission wrestling.

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