1980's

High ImpactVisual: The film: Rocky! Boxing match

4 KEY STEPS

PUNCHES (2 singles, one double)
JUMPS (TO THE SIDES) (3 jumps, one punch to the air)
SUMO (deep squat, punch forward, side to side)
KNEE CRUNCHES (2 singles, 1 double)

Full Routine

Tips

Shorthand
Music: 4 ticks, then straight in

Set 1
6 bells intro
Sway on the spot, arms defence
Punches
Jumps
Step out to the front (stretch: 4 front, 4 sides, 4 back, 4 sides)
Sumo
Knee Crunches
Runs on the spot

Set 2
Punches
Jumps (progression with tuck jump)
Step out to the front (deeper and try to the touch the floor on the 4 sides)
Finish: Run on the spot (music: bell ‘ding ding’)

TIPS

Punches: think of the recoil on the double punch, get the elbow back
Turn from the waist on each punch
Pin feet together on jumps
Knee crunches: try for a full stretch on the arms between every crunch