The 6 Punches

“The fight is won or lost far away from witnesses – behind the lines, in the gym and out there on the road, long before I dance under those lights.”

– Muhammad Ali

You came and you’re ready. Ready to perform. Ready to give it your all. Ready to let loose and have some fun. You stand with your feet firm to the ground, relaxing into your boxing stance. You lift your hands up and tuck your elbows tight into your body. Your breathing slows as you prepare yourself to throw that first punch…

Punch #1

The Jab

“A champion shows who he is by what he does when he’s tested. When a person gets up and says, ‘I can still do it,’ he’s a champion.”-

– Evander Holyfield

The humble jab can punch, shove, push, distract and counteract your opponent’s attacks – it’s the most important weapon in your boxing arsenal. Faster, longer and most likely to land, the jab uses less energy than other punches and provides the perfect set-up to deliver devastating blows.

Punch #2

The Cross

“The hero and the coward both feel the same thing. But the hero uses his fear, projects it onto his opponent, while the coward runs. It’s the same thing, fear, but it’s what you do with it that matters.”

– Cus D’amato

Put your weight behind it and deliver a knockout punch. The cross lets you close the gap between you and your opponent – fast. Feel the kinetic energy of your body passing through your legs, hips, torso, shoulder and wrist, reaching your fist as you slam whatever stands in your way with an explosive power punch.

Punches #3 and #4

Front & Back Hooks

“You never lose until you actually give up.”

– Mike Tyson

Rotating your hips for power, you wind up just far back enough that you can deliver a punishing blow without letting your opponent see what’s coming. The hook is a semi-circular punch that primarily targets the side of your target’s head. Upon contact, its path ends abruptly as you quickly pull your hand back into the guard position.

Punches #5 & #6

Front & Back Uppercuts

“To become a champion, fight one more round.”

– James Corbett

With your sights set firmly on your opponent’s chin, you power up this rising vertical punch using your legs and hips. The impacts throws your target off-balance, setting you up for a killer combo or to deliver a lights-out finale. Return to the fight position ready to do it all again – you’re smashing it!



Paul has been a trainer for 12 years, a boutique fitness specialist guaranteeing the perfect mix of energy, humour and coaching possible inside one room!

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Sophie has been coaching group classes and PT since she gave up her corporate life as a lawyer. She is also a BASI ski instructor.

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Cyrus has been coaching nutrition, fitness, health and peak performance for 13 years. Prior to his fitness industry career, he served as Royal Marines Commandos for 5 years including a tour in Afghanistan on Operation Herrick 2006. His style of coaching is tough love.

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