Punch Fit Punching Combinations

Updated: Mar 10

When Mike Tyson announced that he would fight in an exhibition match against Roy Jones Jr. at the age of 53 I was like “ahhhh ok” until I saw the video (CLICK HERE) of him throwing some insanely fast and powerful combinations with his coach.

After the video I was so inspired and motivated to see what men are capable of as we age if we eat healthy and train regularly!

In this blog I am going to cover our primary striking combinations that we use in the Punch Fit fitness program. Just like Mike, keep it simple and get really good at the basics.

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What is a punching combination?

A combination is when you take a series of strikes and string them into a fury of punches and kicks.

Gyms apply combinations differently. Some assign a single number to an individual strike such as 1-Jab, 2-Cross, and 3-Hook for example. When a coach says 1 the fighter throws a jab, 2 the fighter throws a cross, and 3 a hook. Many fighters like this style because custom combinations can be developed on the fly.

At Punch Fit we assign numbers to a string of strikes for example rather than say 1 then 2 then 3 for a jab, cross, hook we just say “3” and a Punch Fit’er bangs out a jab, cross, hook for combination 3.

In addition to making you a fast and power striker combinations have additional benefits that include building endurance, burning insane amount of calories, optimal agility, speed, muscular endurance, accuracy, hand-eye coordination, footwork and overall strength to defend against and overcome opponents.

That is right even though Punch Fit is designed as a fun fitness program our combinations are well thought out and have real world applications but that doesn’t mean start an underground fight club after a few videos.

Before we cover the strikes and combinations it is important to start with a solid base.


Start a neutral standing position.

Adjust your feet so that they are shoulder width apart, take a step back with your dominate foot (if you are right-handed this would be your right foot). The other foot will naturally fall in front of the hips, this is referred to as the lead leg.

Keeping your shoulders in line with the hips bend your knees slightly dropping your weight for a more solid base.

Raise the heel of the rear foot so that most of the weight is on the ball off the foot (front ¼) and slightly raise the heal on the lead foot only enough that a piece of paper between the heel and foot.

Having the feet aligned this way will make you extremely mobile and deliver punches with maximum power.

Next bend your elbows bringing your hands up to the jaw, roll the first set of knuckles, the second, the third, place the thumbs so that they cover the index and middle finger. Finally rotate the palms so that they face each other with the hands covering the jaw just below the eyes.

Keeping the shoulders aligned with hips slightly round the back and cover as much of your ribs as possible with your upper arm.


The jab is thrown with the lead hand closest to the opponent. While I break down the technique in five parts the strike should not be executed as a 1 and 2 and 3 and 4 and 5 but rather in one fluid motion: 1-2-3-4-5

1) Put the brakes on the opposite foot of the striking fist by putting the heel down 2) lift the other heel, 3) snap the lead hip towards the target, 4) send out the arm keeping the elbow parallel to the ground as the punch develops bring up the shoulder to protect the jaw, and 5) just before impact rotate the fist so that the palm is now parallel to floor making contact with the first two knuckles.


The cross is often referred to the knockout punch as it is thrown with strong arm. The fundamentals of the cross are the same as the jab.

1) Put the brakes on the lead foot 2) drive off the ground with the rear foot 3) snap the rear hip towards the target, 4) send out the arm keeping the elbow parallel to the ground as the punch develops bring up the shoulder to protect the jaw, and 5) just before impact rotate the fist so that the palm is now parallel to floor making contact with the first two knuckles.

Always keep the opposite glove up protecting the jaw when striking and think about driving your fist 4 inches into the target.

It is important to note that no matter how good the boxing gloves are or how well your hands are wrapped YOU MUST LOCKOUT THE WRIST WHEN STRIKING to avoid injury.


The dynamics of the lead hook change due to the nature of the strike.

1) Put the brakes on rear foot 2) take the brakes off the lead foot lifting the heel shifting the weight to the ball of the foot 3) bring the elbow up with a 90-degree bend at the elbow, with the thumb pointing at the ceiling, 4) snap the lead hip towards the target, 5) and drive your fist hard into the target protecting your face with your forearm (think Count Dracula holding his cape)

If you would like to see full tutorials including how to wrap your hands, fighting stance, jab, cross, uppercut, body shot, safely hit a heavy back, and how we tie all the fundamentals in a fun workout checkout the Kickstart collection videos at Punch Fit TV.

CLICK HERE and Try it FREE for five days!

Before you get started it is important to note that all of the basic combinations 5-15 start with combination 3 on the odds and all 4 on all the even combinations, so get REALLY good at them!


COMBO 1: Jab

COMBO 2: Jab | Cross

COMBO 3: Jab | Cross | Hook

COMBO 4: Jab | Cross | Hook | Cross


This group of combinations introduces the uppercut.

COMBO 5: Jab | Cross | Hook | Rear Uppercut | Hook

COMBO 6: Jab | Cross | Hook | Cross | Lead Uppercut | Cross

COMBO 7: Jab | Cross | Hook | Rear Uppercut | Cross

COMBO 8: Jab | Cross | Hook | Cross | Lead Uppercut | Hook


Also referred to as the shovel hook targets the liver (body shot with the lead hand) and spleen (body shot with the rear hand) with the intent to get an opponent to drop their hands to finish with devastating blow to the head.

COMBO 9: Jab | Cross | Hook | Rear Body Shot | Hook

COMBO 10: Jab | Cross | Hook | Cross | Gazelle Punch | Cross


Punching people is a lot of fun but getting hit really sucks! In this series of combos, I start to add in more advanced head movements. The goal is to throw three to four quick strikes, move the head to avoid being hit, and come back with three more strikes to finish the fight!

COMBO 11: Jab | Cross | Hook | Bob and Weave | Hook | Cross | Hook

COMBO 12: Jab | Cross | Hook | Cross | Bob and Weave | Cross | Hook | Cross


The bob and weave is a great way for avoiding all sorts of strikes and the slip is a great and fast way to avoid straight punches.

COMBO 13: Jab | Cross | Hook | Slip | Lead Uppercut | Cross | Hook

COMBO 14: Jab | Cross | Hook | Cross | Slip | Rear Uppercut | Hook | Cross

CLICK HERE for our video tutorial series on the basic combinations at Punch Fit TV for FREE for five days!


Ok so you have the basics down, let’s start to get crazy! Here are a few of our advanced combinations.

COMBO 15: Jab | Cross | Hook | Roundhouse

COMBO 16: Rear Uppercut | Hook | Cross | Lead Uppercut | Cross | Hook

COMBO 17: Jab | Body Shot (Spleen) | Body Shot (Liver) | Rear Long Uppercut


In conclusion once you practice, train, practice, train, repeat and repeat again combinations will become part of your subconscious. You will begin to see opportunities whether on the heavy bag or with an opponent and when you do pull the trigger and unleash a blitzkrieg of strikes making you a dangerous fighter!

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