Seven jabs and one back kick
Start with your left foot in front, right foot in back, toes pointing forward, and hands by your face. With a slight bend in your knees, extend your left arm for a jab and then bring it back to your face. Then, rotate your back heel and throw your cross jab with your right hand and bring it back to your face. Do this jab-cross combination four times and then kick your right foot back for a back kick. Consider this one repetition. Do five repetitions for three sets.
Side kick with squats
Start with your feet hip-width apart and arms relaxed. Turn your left heel so it’s facing the right and your toes are facing to the left. Then, flex your right foot and lift it up for a side kick. Think of this kick as an out-in motion. Then, bring your feet hip-width apart, knees in line with your toes, and do one squat. Consider this combination one repetition. Do three repetitions for three sets.
Two jabs with an air jack
Start with your feet hip-width apart and hands up by your face. Pivot your toes to face the right and perform two right jabs to the right. Then, reset in the centre to gain energy and lift your arms up like you’re doing a jumping jack, except jump up for the air jack. Consider this combination one repetition. Do three repetitions on the right and three repetitions on the left. To modify, do a jumping jack instead of an air jack.