// JAB & CROSS //

VARIATIONS

With these variations, you can manage and control your intensity by either sitting, kneeling, or standing in one position.

SEATED

1. Sit in a chair and place your feet flat on the floor. Hold a weight in each hand and relax your arms at your sides.

2. Bend your elbows to lift the weights toward your chin.

3. Quickly extend your left arm across your body in a striking motion. Return your left hand to your chin. (You can also step your left leg forward when striking.)

4. Quickly extend your right arm across your body in a striking motion. (You can also step your right leg forward when striking.) Return your right hand to your chin. Repeat these last two steps for 30 seconds.

STAYING STATIONARY

In steps 3 and 4, keep your feet stationary rather than taking steps with each punch.

ON YOUR KNEES

1. Place your knees flat on the floor. Hold a weight in each hand and rest your hands in front of your chin.

2. Quickly extend your left arm forward in a striking motion. Return your left hand to your chin.

3. Quickly extend your right arm forward in a striking motion. Return your right hand to your chin. Repeat these last two steps for 30 seconds.