Chau Bui: Hi, my name is Chau Bui. Today we are at Team Lloyd Irvin Mixed Martial Arts & fitness, learning how to do a beginning kickboxing bag class. Right now we are going to show you how to do a jab cross, but first we are going to put on our gloves. The standard gloves I am going to use is 14 ounce. A good recommended glove is 16 ounce.

I use a Velcro glove which I am going to unzip. The first thing we want to do is go back into our stance that we learned in this segment that covered the orthodox position stance. Assuming that I am the right handed person, standing straight facing my target, then I will open my foot shoulder width apart, right foot back, keeping my arms, elbows and my upper part of my arms close to my rib cage, with my thumbs facing towards my face, its going to be chin level.

The first thing we are going to do is to show you how to jab. I am going to slowly extend my left arm with my thumbs facing me. Right before I make contact with the bag, I am going to turn my fist, where my knuckles are facing the ceiling. I did this in slow motion, but in actuality I want to put my weight on to my left foot and, sort of, project towards my target.

So now I am going to show you how to throw a cross. So back into our normal orthodox stance position, with my hands up either chin level or temple level, my upper arm is close to my rib cage. I am going to rotate my body, so that my shoulder, my hip and my foot all go towards the direction of the punch. So we will do this in slow motion.

I am going to extend my arm, my thumbs are facing towards me. Right before I make contact with the bag, I am going to turn my fist. So that the knuckles are facing the ceiling. Again, we are going to do that in slow motion, turn, turn, turn and back.

Now we are going to show you how to do the jab cross, using our demonstrators, Jackie and Carol over here to the left. Carol is going to actually show us how to do a jab. I walk over right next to her and actually point out the key components as she throws a jab. She is going to get into the fighting stance position and she is going to do this in slow motion.

So Carol go ahead and show us. So the hold time and bring it back to your face. She is going to keep, notice how, her hands into her face at chin level. She keeps her upper arm close to her rib cage. She is going to slightly project her body forward and her thumbs are going to be facing towards her. When she makes impact, she is going to turn her knuckles. So that knuckles are facing towards the ceiling.

One more time in slow motion and bring it back into the face. A common mistake that most people tend to do is flare out their elbows, when they punch. Thats only because they turn their knuckles a little bit too fast. So the point in time when someone needs to turn is right before they fully extend their arms. Carol is going to do it one more time, and back to your face, great.

Over here, Jackie is going to going to demonstrate a cross first. An important thing right now to remember with the cross, as I said before, is that the shoulder and the hip and the foot is all going to rotate as she turns her body and prepares herself to throw her right punch, also, we call a cross. She is in her fighting stance, which is a very good position. As she does it, telling to how to throw your cross in a slow motion and keep it there, she has got a very good form, her arms are fully extended, knuckles are facing towards the ceiling, her hips, her shoulders and her foot are all shifted towards her punch, and back into position.

We are going to do it two more times. One time in slow motion and she is going to throw a cross. Notice how when she comes back, she brings her hips back into place. Now she is going to do it again, good. That is the jab cross using our demonstrators. In the next segment, we are going to show you how to throw a lead hook, which is also the left hook and the right hook.