Basic Stretching

Table of Contents
Introduction....................................................................
Basic Terminology............................................................
Basic Move.....................................................................
Basic Hand Combination..................................................
Basic Hand & Feet Combination......................................
Basic Leg Check, Feet & Hand Combination....................
Benefits & Contents of Kick 2 Fit Program....................
Form............................................................................
Conditioning Drills..........................................................
Combinations.......................................................
Main Vital Chart.............................................................
Main Direction of Movement.........................................
Zak Lee Biography...........................................................
Table of Contents
1
9
14
29
33
37
42
43
44
50
62
63
65
Introduction....................................................................
Basic Terminology............................................................
Basic Move.....................................................................
Basic Hand Combination..................................................
Basic Hand & Feet Combination......................................
Basic Leg Check, Feet & Hand Combination....................
Benefits & Contents of Kick 2 Fit Program....................
Form............................................................................
Conditioning Drills..........................................................
Combinations.......................................................
Main Vital Chart.............................................................
Main Direction of Movement.........................................
Zak Lee Biography...........................................................
1
9
14
29
33
37
42
43
44
50
62
63
65
There were only two followers at that time. These were the
warlords Qui Wong and Sheng Tsu. The 3rd year of the Xiao
Chang era of northern Wei, namely 527 AD, another Indian
monk, the famed Bodhidharma or Puti Damo in Chinese,
came to the Shaolin monastery to propagate Da Xing
Buddhism, the Great vehicle of Buddhism or Mahayana. This
teaching practices deep insight, using meditation as a
method to keep the mind calm and impervious, much like a
wall, along with Prajnaparamita Sutra.
There were only two followers at that time. These were the
warlords Qui Wong and Sheng Tsu. The 3rd year of the Xiao
Chang era of northern Wei, namely 527 AD, another Indian
monk, the famed Bodhidharma or Puti Damo in Chinese,
came to the Shaolin monastery to propagate Da Xing
Buddhism, the Great vehicle of Buddhism or Mahayana. This
teaching practices deep insight, using meditation as a
method to keep the mind calm and impervious, much like a
wall, along with Prajnaparamita Sutra.
Examples of kung fu styles from the Shaolin
Monks and their incredible physical ability
The followers of Bodhidharma honored him by
giving him the title of the founder of the Way of
Dhyana (Jhana in Pali, Chan-na or Chanzong
in Chinese or Zen in Japanese). After
Bodhidharma and his successors, the Shaolin
monastery expanded and blossomed. Around
the 7th century, there were 5,000 halls lodging
1,800 monks.
The followers of Bodhidharma honored him by
giving him the title of the founder of the Way of
Dhyana (Jhana in Pali, Chan-na or Chanzong
in Chinese or Zen in Japanese). After
Bodhidharma and his successors, the Shaolin
monastery expanded and blossomed. Around
the 7th century, there were 5,000 halls lodging
1,800 monks.
Japan's influence on the martial arts world is also substantial.
Chingin Funakoshi
founder of Karate
Shotokan
Zak demonstrates
a Kata Karate form
Karate fight also
called "Kumite"
2
Examples of kung fu styles from the Shaolin
Monks and their incredible physical ability
Zak at Monastery
Karate with
weapons also
called "Kobudo"
Japan's influence on the martial arts world is also substantial.
Chingin Funakoshi
founder of Karate
Shotokan
Zak demonstrates
a Kata Karate form
Karate fight also
called "Kumite"
2
Zak at Monastery
Karate with
weapons also
called "Kobudo"
Karate, originally developed in Okinawa
Karate, originally developed in Okinawa
made its way to mainland Japan very early on but was
accepted officially in 1921. Jujitsu and Judo also born in
Japan in Kyudo, the way of the bow, is one of Japan's
earliest known martial art.
made its way to mainland Japan very early on but was
accepted officially in 1921. Jujitsu and Judo also born in
Japan in Kyudo, the way of the bow, is one of Japan's
earliest known martial art.
Kyudo is an archery form
developed well over 2000 years
ago and is still very much alive
today. Kendo the Art of a
Samurai sward here is the sport
version.
Influences from Korea include Tae Kwon Do
and Hapkido. Tae-Kwon Do originated around
1300 years ago and is Korea's oldest
surviving martial art, specializing in high
incredible kicking skills.
Utilizing many of the same principles and philosophies as some
Chinese martial arts, this combat form, also like Mui Thai,
Kickboxing from Thailand and Silat from Philippines and
Malaysia, can be traced back to Buddhist monks who studied
first in China and then brought their teachings to Korea.
3
Kyudo is an archery form
developed well over 2000 years
ago and is still very much alive
today. Kendo the Art of a
Samurai sward here is the sport
version.
Influences from Korea include Tae Kwon Do
and Hapkido. Tae-Kwon Do originated around
1300 years ago and is Korea's oldest
surviving martial art, specializing in high
incredible kicking skills.
Utilizing many of the same principles and philosophies as some
Chinese martial arts, this combat form, also like Mui Thai,
Kickboxing from Thailand and Silat from Philippines and
Malaysia, can be traced back to Buddhist monks who studied
first in China and then brought their teachings to Korea.
3
The history of martial arts is as diverse as the styles that were practiced. One
commonality amongst all of the world's fighting arts is they arose from a need for selfdefense. Some are more practical than others, but it can be said that each martial art
offers the practitioner a unique and effective approach toward defending oneself.
With this in mind, exploring various styles of martial arts will provide the most
comprehensive understanding of hand- to- hand combat and will infer upon the
student the flexibility that comes with multiple styles.
The history of martial arts is as diverse as the styles that were practiced. One
commonality amongst all of the world's fighting arts is they arose from a need for selfdefense. Some are more practical than others, but it can be said that each martial art
offers the practitioner a unique and effective approach toward defending oneself.
With this in mind, exploring various styles of martial arts will provide the most
comprehensive understanding of hand- to- hand combat and will infer upon the
student the flexibility that comes with multiple styles.
Today there is a new way to train with martial arts
without fighting, gain all the benefits and get in shape.
Today there is a new way to train with martial arts
without fighting, gain all the benefits and get in shape.
Taibox, Kick 2Fit, Tae Bo, cardio kickboxing or whatever you want to call it are all
similar, BUT, the main difference is the instructor and the way he/she teaches. How
many years have they trained? How well versed are they in martial arts, kickboxing
and fitness? Are they friendly? Will I learn from this instructor, or is he/she here to
make a fast buck at my expense? These are all possible questions you need to
answer for your client/student. A good instructor needs a minimum of 1 to 2 years of
continued training and education in martial arts and fitness.
Taibox, Kick 2Fit, Tae Bo, cardio kickboxing or whatever you want to call it are all
similar, BUT, the main difference is the instructor and the way he/she teaches. How
many years have they trained? How well versed are they in martial arts, kickboxing
and fitness? Are they friendly? Will I learn from this instructor, or is he/she here to
make a fast buck at my expense? These are all possible questions you need to
answer for your client/student. A good instructor needs a minimum of 1 to 2 years of
continued training and education in martial arts and fitness.
Clients like to know where the instructors receive their knowledge in such disciplines.
Make sure the organization or the head instructor has legitimate history in martial
arts.
Clients like to know where the instructors receive their knowledge in such disciplines.
Make sure the organization or the head instructor has legitimate history in martial
arts.
Anyone can get a decent workout from bouncing up and down and sloppy punching
and clumsy kicking, pretending to be Chuck Norris or Jackie Chan. However, you will
not get the same results when learning the correct techniques from an expert
instructor.
Anyone can get a decent workout from bouncing up and down and sloppy punching
and clumsy kicking, pretending to be Chuck Norris or Jackie Chan. However, you will
not get the same results when learning the correct techniques from an expert
instructor.
Zak Lee
Zak Lee
Martial Arts World Champion
Martial Arts World Champion
4
4
A few points to help you stay focused on becoming a
good instructor:
A few points to help you stay focused on becoming a
good instructor:
Work on your Strategy, Spirit and Motivational communication skills. What
you preach, you must first apply to yourself, then share with others with no
obligation to follow you. They will then start to believe in you. Walk the walk
and talk the talk.
Work on your Strategy, Spirit and Motivational communication skills. What
you preach, you must first apply to yourself, then share with others with no
obligation to follow you. They will then start to believe in you. Walk the walk
and talk the talk.
Develop a safe, dynamic warm-up specific to the activity of cardio kickbox.
Develop a safe, dynamic warm-up specific to the activity of cardio kickbox.
Include lower and upper Extremity stretching techniques improve punching
and kicking flexibility.
Include lower and upper Extremity stretching techniques improve punching
and kicking flexibility.
Monitor proper form and basic mechanics of kickboxing, martial arts and/or
self-defense.
Monitor proper form and basic mechanics of kickboxing, martial arts and/or
self-defense.
Design a proper routine based on martial art/kickboxing techniques. A fluent,
dynamic, coordinated session with intervals of basic strength, resistance,
isometric and core exercise.
Design a proper routine based on martial art/kickboxing techniques. A fluent,
dynamic, coordinated session with intervals of basic strength, resistance,
isometric and core exercise.
In any type of fighting form or any elegant, acrobatic, well coordinated martial art
style, the martial artist is able to demonstrate how to be in control and manage the
mind for maximal execution of their body such as: Focus, Concentration, Balance,
Coordination, Speed-Strength, Determination, Reaction and strategic skill. Masters in
martial arts have been practicing and teaching these concepts for thousands of
years.
In any type of fighting form or any elegant, acrobatic, well coordinated martial art
style, the martial artist is able to demonstrate how to be in control and manage the
mind for maximal execution of their body such as: Focus, Concentration, Balance,
Coordination, Speed-Strength, Determination, Reaction and strategic skill. Masters in
martial arts have been practicing and teaching these concepts for thousands of
years.
A note from other fitness experts such as the National Strength & Conditioning
Association.
A note from other fitness experts such as the National Strength & Conditioning
Association.
Today's more diversified "performance enhancement" coaches now are devoting
more training time and emphasis to helping athletes improve hand-eye coordination,
proprioception, nervous system response, dynamic mobility, speed-strength, speedendurance, visual acuity, audible and visual reaction, and functional strength. This
has caused significant positive changes in the coaching profession: the professionals
creating the performance enhancement programs, the equipment used for training,
and quality of the athlete sent out to compete in their perspective sport. The search
for such information has led many strength and conditioning professionals to
research all avenues of training methods worldwide.
Today's more diversified "performance enhancement" coaches now are devoting
more training time and emphasis to helping athletes improve hand-eye coordination,
proprioception, nervous system response, dynamic mobility, speed-strength, speedendurance, visual acuity, audible and visual reaction, and functional strength. This
has caused significant positive changes in the coaching profession: the professionals
creating the performance enhancement programs, the equipment used for training,
and quality of the athlete sent out to compete in their perspective sport. The search
for such information has led many strength and conditioning professionals to
research all avenues of training methods worldwide.
A competent martial arts instructor can hopefully help many athletes achieve greater
abilities to focus and face adversity with a calm mind. The "mind-body connection" is
the objective of martial arts training in many dojo (school in Japanese) kwon (school
in Chinese). In most martial art settings, visual and audible reaction responses are
trained frequently, as are balance, quickness, agility, hand-eye coordination, and
proprioception.
5
A competent martial arts instructor can hopefully help many athletes achieve greater
abilities to focus and face adversity with a calm mind. The "mind-body connection" is
the objective of martial arts training in many dojo (school in Japanese) kwon (school
in Chinese). In most martial art settings, visual and audible reaction responses are
trained frequently, as are balance, quickness, agility, hand-eye coordination, and
proprioception.
5
Educate yourself on Self Defense
Educate yourself on Self Defense
Most self-defense courses only attract serious students for different reasons. Many
women think they are taking a strict, traditional self-defense class to prevent an oncein-a-lifetime attack. However, when the threat does not materialize, they tend to
forget their training. Their focus naturally becomes more oriented toward their daily
activities.
Most self-defense courses only attract serious students for different reasons. Many
women think they are taking a strict, traditional self-defense class to prevent an oncein-a-lifetime attack. However, when the threat does not materialize, they tend to
forget their training. Their focus naturally becomes more oriented toward their daily
activities.
Therefore, it is important to use awareness techniques, self-defense and preventive
measures. By learning security and protective measures, we can reduce our
vulnerability. In addition, cardio Kickbox is one of the best ways to introduce learning
the foundation of any martial arts. It's easy to learn and a whole lot of fun.
Therefore, it is important to use awareness techniques, self-defense and preventive
measures. By learning security and protective measures, we can reduce our
vulnerability. In addition, cardio Kickbox is one of the best ways to introduce learning
the foundation of any martial arts. It's easy to learn and a whole lot of fun.
Cardio Kick 2 Fit Benefits
Cardio Kick 2 Fit Benefits
Kick 2 Fit has many benefits. K2F involves many continuous, repetitious. Repetition
is the key to learning any form of martial arts techniques, and with K2F the music
helps repetition. While executing continuous repetitions of a technique with music,
your mind activates itself in what brain researchers call the alpha state.
Kick 2 Fit has many benefits. K2F involves many continuous, repetitious. Repetition
is the key to learning any form of martial arts techniques, and with K2F the music
helps repetition. While executing continuous repetitions of a technique with music,
your mind activates itself in what brain researchers call the alpha state.
The alpha state is designated by brain resonance between eight and 13 brain-wave
cycles per second. We are between consciousnesses and sleep in this state. Our
minds tend to be more open to subconscious suggestions while in this state, probably
because our conscious mind is bypassed. We can activate this state while conscious
through activities, such as listening to music, nature sounds, running, or by exercising
at a constant intensity for long periods.
The alpha state is designated by brain resonance between eight and 13 brain-wave
cycles per second. We are between consciousnesses and sleep in this state. Our
minds tend to be more open to subconscious suggestions while in this state, probably
because our conscious mind is bypassed. We can activate this state while conscious
through activities, such as listening to music, nature sounds, running, or by exercising
at a constant intensity for long periods.
Performing martial arts techniques in this alpha state heightens learning, thus
committing these techniques to long-term memory. The music and repetition of
aerobics also helps to attain this state. When, and if you are attacked, this alpha state
is an aid to effective, subconscious and automatic counterstrikes.
Performing martial arts techniques in this alpha state heightens learning, thus
committing these techniques to long-term memory. The music and repetition of
aerobics also helps to attain this state. When, and if you are attacked, this alpha state
is an aid to effective, subconscious and automatic counterstrikes.
In the end, the K2F workout trains the entire body and mind. K2F is more than just
another exercise routine. The K2F program has men and women of all levels kicking
and punching safely and effectively with a workout that builds self-confidence,
concentration, balance coordination and both mental and emotional vigor. Behind this
rigorous workout lies another advantage. K2F provides the participant with the
fundamentals of self-defense.
In the end, the K2F workout trains the entire body and mind. K2F is more than just
another exercise routine. The K2F program has men and women of all levels kicking
and punching safely and effectively with a workout that builds self-confidence,
concentration, balance coordination and both mental and emotional vigor. Behind this
rigorous workout lies another advantage. K2F provides the participant with the
fundamentals of self-defense.
6
6
The Kick 2 Fit Session
The Kick 2 Fit Session
In the K2F session, a few things must be done differently from a general PT session.
Most basic Kick 2 Fit sessions are about one hour long. However, they can be any
length, depending on the level of skill of the class.
In the K2F session, a few things must be done differently from a general PT session.
Most basic Kick 2 Fit sessions are about one hour long. However, they can be any
length, depending on the level of skill of the class.
Clients must visualize a real attacker and try to imagine striking an attacker
during a confrontation to build focus and concentration.
Clients must visualize a real attacker and try to imagine striking an attacker
during a confrontation to build focus and concentration.
Breathing in K2F is different from an aerobic type session or a
cardiovascular exercise. The breath must be held back slightly in your
throat. Exhale as long as possible through your nose (in some cases it can
also be through your mouth) during the techniques. Breathing helps you
acquire the most power possible in a real situation. The breath connects
mind and body. For effective techniques, your mind, breathing, body,
alignment, and mind-body connection must move as one.
Breathing in K2F is different from an aerobic type session or a
cardiovascular exercise. The breath must be held back slightly in your
throat. Exhale as long as possible through your nose (in some cases it can
also be through your mouth) during the techniques. Breathing helps you
acquire the most power possible in a real situation. The breath connects
mind and body. For effective techniques, your mind, breathing, body,
alignment, and mind-body connection must move as one.
General K2F Session Design
General K2F Session Design
Start with 5 or 10 minutes warm-up, jump rope simulation and/or light
shadow boxing and some exercise similar to an aerobic class.
Start with 5 or 10 minutes warm-up, jump rope simulation and/or light
shadow boxing and some exercise similar to an aerobic class.
Continue with a good lower and upper body stretch.
Continue with a good lower and upper body stretch.
Cardio section is next, to build endurance, balance and coordination. This is
where the mix of basic martial arts and kickboxing strikes and counterstrikes
are introduced. Running, jumping. Punches, elbow/knee strikes, and
standing kicks are emphasized. Consequently, for the beginner the beat of
the music may have to be a fraction slower to let the student focus on every
technique they do.
Cardio section is next, to build endurance, balance and coordination. This is
where the mix of basic martial arts and kickboxing strikes and counterstrikes
are introduced. Running, jumping. Punches, elbow/knee strikes, and
standing kicks are emphasized. Consequently, for the beginner the beat of
the music may have to be a fraction slower to let the student focus on every
technique they do.
Combine kickboxing with intense dynamic progressive strength exercises
and core routine, followed by a challenging full body workout with
conditioning and toning exercises for the arms, shoulders, chest, stomach
and gluteus thighs.
Combine kickboxing with intense dynamic progressive strength exercises
and core routine, followed by a challenging full body workout with
conditioning and toning exercises for the arms, shoulders, chest, stomach
and gluteus thighs.
Finish with a cool-down and end with a basic routine similar to the beginning
of the class at a slower speed. The body is now ready for work on gentle
dynamic or static stretching techniques.
Finish with a cool-down and end with a basic routine similar to the beginning
of the class at a slower speed. The body is now ready for work on gentle
dynamic or static stretching techniques.
7
7
K2F Kickboxing Foundation
Heavy/Punching Bag
(also for kicking) develops
power and focus.
Focus Mitts
for punching and elbow
combinations or Tai/ Pads
(also for kicking).
K2F Kickboxing Foundation
Speed Bag
used to develop focus,
concentration, coordination
and condition shoulders.
Sheild/Target Pads
Double End Bag
develops timing, speed,
and visual reaction.
Boxing Gloves & Hand Wraps
develop power kicks
and knee strikes.
for protection and to keep the
hands and wrists firm.
Other Personal Equipment
Heavy/Punching Bag
(also for kicking) develops
power and focus.
Focus Mitts
for punching and elbow
combinations or Tai/ Pads
(also for kicking).
Speed Bag
used to develop focus,
concentration, coordination
and condition shoulders.
Sheild/Target Pads
Double End Bag
develops timing, speed,
and visual reaction.
Boxing Gloves & Hand Wraps
develop power kicks
and knee strikes.
for protection and to keep the
hands and wrists firm.
Other Personal Equipment
Jump Rope
Jump Rope
Develops great conditioning, stamina, coordination,
balance, footwork, conditioning work for the
shoulder, ankles knees and hand eye coordination.
Develops great conditioning, stamina, coordination,
balance, footwork, conditioning work for the
shoulder, ankles knees and hand eye coordination.
Free Weights
Free Weights
8
8
Build strength and power.
Build strength and power.
1
BASIC TERMINOLOGY
FROM MARTIAL ARTS AND KICKBOXING
Stances
9
1
BASIC TERMINOLOGY
FROM MARTIAL ARTS AND KICKBOXING
Stances
Attention Position
Attention Position
Ready Position
Ready Position
Traditional Martial Arts
Fighting Stance
Traditional Martial Arts
Fighting Stance
Kickboxing
Fighting Stance
Kickboxing
Fighting Stance
Modern Martial Arts
Fighting Stance
Modern Martial Arts
Fighting Stance
9
Anatomical Sites for K2F Punching and Kicking
Anatomical Sites for K2F Punching and Kicking
When punching, the wrist should
remain in neutral; not bent backwards or
forwards. The bones should be stacked
so the force is distributed evenly
through the joint. Aim at your target or
opponent with the first two knuckles.
Correct
When punching, the wrist should
remain in neutral; not bent backwards or
forwards. The bones should be stacked
so the force is distributed evenly
through the joint. Aim at your target or
opponent with the first two knuckles.
Correct
However, if punching with a bare fist or
without gloves you may slightly turn the
wrist into a slight ulna deviation. This
way the two knuckles will be in direct
line with the forearm.
Wrong
Keep the fist closed but don't waste a lot
of energy squeezing excessively.
Wrong
However, if punching with a bare fist or
without gloves you may slightly turn the
wrist into a slight ulna deviation. This
way the two knuckles will be in direct
line with the forearm.
Wrong
Keep the fist closed but don't waste a lot
of energy squeezing excessively.
Wrong
When kicking there are 5 different basic
foot landmarks.
# 1 The ball of the foot
When kicking there are 5 different basic
foot landmarks.
# 1 The ball of the foot
10
10
Anatomical Sites for K2F Punching and Kicking
Anatomical Sites for K2F Punching and Kicking
Notes:
Notes:
#2 The neck of the foot
#2 The neck of the foot
#3 The shin
#3 The shin
#4 The outside of the foot
#4 The outside of the foot
#5 The heel of the foot
#5 The heel of the foot
11
11
Position and Stances from Martial Arts and Kickboxing
Position and Stances from Martial Arts and Kickboxing
Keep hands up to your chin and both
elbows down by the side of your body to
protect the ribs. Lead hand should be
about one palm away from your chin
and the backhand should be slightly
touching the side of your jaw.
Fighting Stance
Kickboxing, Muy Thai, Boxing style
Keep hands up to your chin and both
elbows down by the side of your body to
protect the ribs. Lead hand should be
about one palm away from your chin
and the backhand should be slightly
touching the side of your jaw.
Fighting Stance
Kickboxing, Muy Thai, Boxing style
80% of the body weight should be on
the front leg. Bend the front leg at a 45degree angle. Legs should be hip width
apart.
Front Stance
Based on traditional martial arts
80% of the body weight should be on
the front leg. Bend the front leg at a 45degree angle. Legs should be hip width
apart.
Front Stance
Based on traditional martial arts
50% of the body weight is evenly
dispersed on both the right and left legs.
Bend both legs at a 45-degree angle.
Keep your side faced left or right to your
opponent
Horse Riding Stance
Based on traditional martial arts
12
50% of the body weight is evenly
dispersed on both the right and left legs.
Bend both legs at a 45-degree angle.
Keep your side faced left or right to your
opponent
Horse Riding Stance
Based on traditional martial arts
12
Position and Stances from Martial Arts and Kickboxing
Position and Stances from Martial Arts and Kickboxing
80% of the body weight is on the back
leg. Bent leg at a 45-degree angle.
Back stance
Based on traditional martial arts
80% of the body weight is on the back
leg. Bent leg at a 45-degree angle.
Back stance
Based on traditional martial arts
13
13
2
2
BASIC MOVES
BASIC MOVES
Hand & Arm Techniques
Hand & Arm Techniques
Front hand snap punch. Most of the time
the jab is the hand able to disturb. Keep
distance from the opponent and initiate
lots of combinations. Must be done
quickly as possible Imagine the same
speed and sharpness of a whip. The jab
is good for stopping an opponent and
can also anticipate and counter attack.
Front hand snap punch. Most of the time
the jab is the hand able to disturb. Keep
distance from the opponent and initiate
lots of combinations. Must be done
quickly as possible Imagine the same
speed and sharpness of a whip. The jab
is good for stopping an opponent and
can also anticipate and counter attack.
Jab
a) Cross
Jab
Or a) Cross b) Direct straight hand.
Usually, it's the hand you feel more
power and control with. To be explosive,
a dynamic and heavy punch must be
corrdinated with a small pivot of the
entire body in a fraction of a second.
Punch diagonally across the face of
your opponent. The main targets are
face and jaw. Always be ready to recoil
quickly on guard to strike another punch
or protect yourself.
b) Direct
straight hand
14
a) Cross
Or a) Cross b) Direct straight hand.
Usually, it's the hand you feel more
power and control with. To be explosive,
a dynamic and heavy punch must be
corrdinated with a small pivot of the
entire body in a fraction of a second.
Punch diagonally across the face of
your opponent. The main targets are
face and jaw. Always be ready to recoil
quickly on guard to strike another punch
or protect yourself.
b) Direct
straight hand
14
Hand & Arm Techniques
Hand & Arm Techniques
Hook or Roundhouse punch, left or
right. The most efficient hook is to keep
the arm bent 90º of shoulder level and in
perfect coordination with a little circular
pivot with the entire body, followed
always with the recoil on-guard ready
for the next combination.
Hook
Hook or Roundhouse punch, left or
right. The most efficient hook is to keep
the arm bent 90º of shoulder level and in
perfect coordination with a little circular
pivot with the entire body, followed
always with the recoil on-guard ready
for the next combination.
Hook
Main targets are face, jaw, and temple.
It can also be used as a body shot if it is
aimed lower.
Hook
Main targets are face, jaw, and temple.
It can also be used as a body shot if it is
aimed lower.
Hook
Uppercut or Rising punch. Left and/or
right, rising punch, arm at 90-degree
angle. Cut in an upward motion to the
face under the chin or body.
Uppercut
Uppercut or Rising punch. Left and/or
right, rising punch, arm at 90-degree
angle. Cut in an upward motion to the
face under the chin or body.
Uppercut
15
15
The execution is to drop your fist a few
inches below the face and come back
up (in this case) to the chin with the
elbow next to your body along with the
participation of your shoulder and hip
motion.
Uppercut
The execution is to drop your fist a few
inches below the face and come back
up (in this case) to the chin with the
elbow next to your body along with the
participation of your shoulder and hip
motion.
Uppercut
Elbow strike front & back a) horizontal
b) direct-back upper and lower. The
elbow strike can be done in a circular
motion, vertical motion up-to-down or
down-to-up horizontal motion, and the
spinning back elbow strike (with the
spinning of the upper body, clockcounter clock)
Elbow Strike
Elbow strike front & back a) horizontal
b) direct-back upper and lower. The
elbow strike can be done in a circular
motion, vertical motion up-to-down or
down-to-up horizontal motion, and the
spinning back elbow strike (with the
spinning of the upper body, clockcounter clock)
Elbow Strike
A karate or general martial arts punch.
The structure and the entire position
and execution are completely different
from a boxing punch. Keeping the
shoulder square and completely relaxed
(do not shrug) lift the arm straight with a
soft elbow and point your fist and only
the first two knuckles at the center of the
axis of your body (see pic).
Knuckle punch
A karate or general martial arts punch.
The structure and the entire position
and execution are completely different
from a boxing punch. Keeping the
shoulder square and completely relaxed
(do not shrug) lift the arm straight with a
soft elbow and point your fist and only
the first two knuckles at the center of the
axis of your body (see pic).
Knuckle punch
Keep the other arm and fist in contact
with the side of the opposite hip of the
punch.
Knuckle punch
Keep the other arm and fist in contact
with the side of the opposite hip of the
punch.
Knuckle punch
16
16
Kick & Knee Techniques
Front Ball Kick
Front & Back Leg. a) Snap front kick b)
power front kick. Both kicks can be
powerful but usually the front leg
functions like the jab. Adequate flexibility
and an accurate coordination will help
with control in all your kicks. The
breakdown of the front kick is: left
and/or right, striking with the ball of the
foot. Lift your knee, bend straight up in
front of you, then thrust the ball of the
foot straight out, quickly retracting your
leg with the knee up, and return to the
original position. To strike with more
power, get your hip motion into the
forward direction of the kick target. The
snap front kick is the same execution
but without hip motion. Just snap the
kick as a sweep.
Kick & Knee Techniques
Front Ball Kick
Round Kick or Roundhouse Kick. A
circular motion done in two different
ways. A) Snap kick can be done in an
elegant or traditional basic martial arts
style. With good flexibility and
coordination, the roundhouse can be
powerful. Left and/or right, bring the
knee straight up, to support pivot foot,
then the hip turns forward, keep your leg
parallel to the ground, then kick out with
your toe pointing out, hitting the target
with the top (neck) of your foot. Bring it
back with your leg up and return to the
original position. B) Is the second way
to do it, and is considered one of the
most powerful round kicks.
Round Kick
Front & Back Leg. a) Snap front kick b)
power front kick. Both kicks can be
powerful but usually the front leg
functions like the jab. Adequate flexibility
and an accurate coordination will help
with control in all your kicks. The
breakdown of the front kick is: left
and/or right, striking with the ball of the
foot. Lift your knee, bend straight up in
front of you, then thrust the ball of the
foot straight out, quickly retracting your
leg with the knee up, and return to the
original position. To strike with more
power, get your hip motion into the
forward direction of the kick target. The
snap front kick is the same execution
but without hip motion. Just snap the
kick as a sweep.
Round Kick or Roundhouse Kick. A
circular motion done in two different
ways. A) Snap kick can be done in an
elegant or traditional basic martial arts
style. With good flexibility and
coordination, the roundhouse can be
powerful. Left and/or right, bring the
knee straight up, to support pivot foot,
then the hip turns forward, keep your leg
parallel to the ground, then kick out with
your toe pointing out, hitting the target
with the top (neck) of your foot. Bring it
back with your leg up and return to the
original position. B) Is the second way
to do it, and is considered one of the
most powerful round kicks.
Round Kick
17
17
A power kick is used in Muy Thai (Box
Thailand's) and kickboxing. Rather then
lift the knee on the side, start with a
quick pivot hip motion. Projecting first
the hip then lift as the regular round kick
(depending on your flexibility). Point to
the opponent and than hit with the shin
(the shin needs to do some fundamental
conditioning exercises) or kick as you
normally would with the neck of your
foot (top Part).
Round Kick
Thigh Kick
A power kick is used in Muy Thai (Box
Thailand's) and kickboxing. Rather then
lift the knee on the side, start with a
quick pivot hip motion. Projecting first
the hip then lift as the regular round kick
(depending on your flexibility). Point to
the opponent and than hit with the shin
(the shin needs to do some fundamental
conditioning exercises) or kick as you
normally would with the neck of your
foot (top Part).
Round Kick
Thigh Kick is exactly like the Muy-Thai
kick but straight to the leg by the
"Thigh."
Thigh Kick is exactly like the Muy-Thai
kick but straight to the leg by the
"Thigh."
For better efficiency, the kick needs to
make contact with the inside or outside
of your opponent's leg near the tensor
fascia latae.
For better efficiency, the kick needs to
make contact with the inside or outside
of your opponent's leg near the tensor
fascia latae.
Either side of a person's leg is
considered the weakest part.
Either side of a person's leg is
considered the weakest part.
Thigh Kick
18
18
Side Kick. To be powerful, you need to
pay attention to be effective.
Side Kick. To be powerful, you need to
pay attention to be effective.
As always, initiate by lifting the knee
straight up, left and/or right, pivot with
supported foot as the hip turns forward,
then kick straight out to the side from
the hip with the side of your foot.
As always, initiate by lifting the knee
straight up, left and/or right, pivot with
supported foot as the hip turns forward,
then kick straight out to the side from
the hip with the side of your foot.
Bring it back with your leg up and return
to the original position. (see photo).
Bring it back with your leg up and return
to the original position. (see photo).
Side Kick
Knee Strike
Side Kick
Knee Attack. Consider this devastating
and simple technique. Lift your knee in
an upward direction towards the target.
Knee Attack. Consider this devastating
and simple technique. Lift your knee in
an upward direction towards the target.
It's recommended to combine hip motion
in order to make this movement more
powerful. Often combined with a clinch
(a head lock with your arms around the
neck of the opponent) ultimately pulling
down his head and striking the knee to
any part of the upper body, and/or head.
It's recommended to combine hip motion
in order to make this movement more
powerful. Often combined with a clinch
(a head lock with your arms around the
neck of the opponent) ultimately pulling
down his head and striking the knee to
any part of the upper body, and/or head.
19
Knee Strike
19
Back Kick
Back Kick. Visualize this kick as a
"donkey kick". We have a few variations
of this kick. For now, we'll stay with the
basics for a better foundation.
Back Kick. Visualize this kick as a
"donkey kick". We have a few variations
of this kick. For now, we'll stay with the
basics for a better foundation.
The Back kick is straight behind your
back. To execute, look back, turn only
your head and not your body to see the
target.
The Back kick is straight behind your
back. To execute, look back, turn only
your head and not your body to see the
target.
Fully extend your leg and make contact
with the bottom of the heel of the foot.
Fully extend your leg and make contact
with the bottom of the heel of the foot.
Back Kick
20
20
Head and Upper Body Movement (defense)
Weaving
21
Head and Upper Body Movement (defense)
Make a "V" or "U" slip motion with your
head without moving backward or
forward.
Make a "V" or "U" slip motion with your
head without moving backward or
forward.
Maintain your fight stance; keep your
hands up for head protection.
Maintain your fight stance; keep your
hands up for head protection.
When you weave from right to left, you
end up with the right shoulder forward.
When you weave from right to left, you
end up with the right shoulder forward.
When you weave from left to right you
end up with your left shoulder as your
regular fight stance.
When you weave from left to right you
end up with your left shoulder as your
regular fight stance.
If you are left-handed you'll need to
reverse everything, but the execution
will be the same.
If you are left-handed you'll need to
reverse everything, but the execution
will be the same.
This is to avoid any circular attacks from
the side of your body.
This is to avoid any circular attacks from
the side of your body.
Weaving
21
Feinting. It's a quick upper body motion
using the lower back and abdominals.
Feinting forward
Feinting. It's a quick upper body motion
using the lower back and abdominals.
Feinting forward
Feinting downward with a squat, while
your upper body stays straight, ready to
strike a counterattack.
Feinting down
Feinting downward with a squat, while
your upper body stays straight, ready to
strike a counterattack.
Feinting down
Forward & backward, the feint is with
your head. The feint also distracts your
opponent.
Feinting back
Forward & backward, the feint is with
your head. The feint also distracts your
opponent.
Feinting back
22
22
Stay in your fighting stance with the
hand up to specially avoid straight
attacks. It is a side-to-side upper body
motion incorporating the obliques, abs
and lower back muscles.
Bobbing left
Stay in your fighting stance with the
hand up to specially avoid straight
attacks. It is a side-to-side upper body
motion incorporating the obliques, abs
and lower back muscles.
Bobbing left
Left and/or right, rapidly move the head
in a "V" position from side to side, at
11:00 and 1:00 o. clock.
Bobbing right
Left and/or right, rapidly move the head
in a "V" position from side to side, at
11:00 and 1:00 o. clock.
Bobbing right
Similar to bobbing. This is a left and/or
right, defensive move to protect your
body with your own body. Keep the
elbow down and in to protect the ribs.
Cover your head with the hands.
Body block left
Similar to bobbing. This is a left and/or
right, defensive move to protect your
body with your own body. Keep the
elbow down and in to protect the ribs.
Cover your head with the hands.
Body block left
This will help to protect the upper body
and/or block attacks, which could come
from the out side by rotating in a circular
motion.
Body block right
23
This will help to protect the upper body
and/or block attacks, which could come
from the out side by rotating in a circular
motion.
Body block right
23
Redirect and Blocks (defense)
Redirect and Blocks (defense)
While maintaining a fight stance, you
can deflect blows with your left and right
hand to intercept any straight attack
directed towards your face. Starting with
your right hand, keep your right hand
open, move from right to left from the
front of your face simulating a motion
like a metronome.
Parry (deflection) right
While maintaining a fight stance, you
can deflect blows with your left and right
hand to intercept any straight attack
directed towards your face. Starting with
your right hand, keep your right hand
open, move from right to left from the
front of your face simulating a motion
like a metronome.
Parry (deflection) right
Repeat the same thing with your left
hand from left to right. The arms in this
motion need to be completely relaxed
with no additional tension or contraction.
Parry (deflection) left
Repeat the same thing with your left
hand from left to right. The arms in this
motion need to be completely relaxed
with no additional tension or contraction.
Parry (deflection) left
Low forearm block left and right-
Low forearm block
Low forearm block left and right-
Low forearm block
inside/outside karate style.
Low forearm block
24
inside/outside karate style.
Low forearm block
24
Medium forearm block left and right
kickboxing version.
Medium forearm block left and right
kickboxing version.
And same karate style.
And same karate style.
Upper forearm block left and right
kickboxing version.
Upper forearm block left and right
kickboxing version.
Note: The hand that doesn't block,
protects the face.
Note: The hand that doesn't block,
protects the face.
Upper forearm block karate style.
Upper forearm block karate style.
25
25
Inside forearm block left and right.
Inside forearm block
Inside forearm block left and right.
Inside forearm block
Outside forearm block left and right.
Outside forearm block
Outside forearm block left and right.
Outside forearm block
Leg check left
Leg Check
Leg check left
Leg Check
and right.
Leg Check
26
and right.
Leg Check
26
Redirect left and right from any direct
attack.
Redirect left and right from any direct
attack.
(SEE DVD)
(SEE DVD)
Notes:
27
Notes:
27
Footwork
Footwork
(See DVD) Boxer shuffle (side to side).
(See DVD) Boxer shuffle (side to side).
(See DVD) Boxer shuffle heels (front).
(See DVD) Boxer shuffle heels (front).
Step and drag (front and back).
Step and drag (front and back).
A
A
Switch forward and back. In place, make
sure the right leg switches across the
left leg.
B
Switch forward and back. In place, make
sure the right leg switches across the
left leg.
B
See DVD
C
See DVD
C
D
Cross over. Make sure to step forward
with the right leg crossing over the left
leg.
Cross over. Make sure to step forward
with the right leg crossing over the left
leg.
Cross rear. Make sure to step back with
the left leg crossing behind the right leg.
Cross rear. Make sure to step back with
the left leg crossing behind the right leg.
D
28
28
3
3
SAMPLE OF BASIC HAND COMBINATION
SAMPLE OF BASIC HAND COMBINATION
Combination #1
Combination #1
Jab,
right cross,
Jab,
right cross,
left hook,
weave left,
left hook,
weave left,
left hook.
left hook.
29
29
Combination #2
30
Combination #2
Jab
Jab
right cross to the body
right cross to the body
left hook to the face
left hook to the face
30
Combination #3
31
Combination #3
Jab
right cross
Jab
right cross
left hook
weave left
left hook
weave left
weave right
weave right
right cross
right cross
left hook
left hook
31
Combination #4
32
Combination #4
Double jab
Double jab
shuffle back
shuffle back
right cross
right cross
right uppercut.
right uppercut.
32
4
4
SAMPLE OF BASIC HAND
AND FEET COMBINATION
SAMPLE OF BASIC HAND
AND FEET COMBINATION
Combination #1
Combination #1
Fighting Stance
Fighting Stance
Front ball kick
Front ball kick
plant forward
plant forward
right cross..
right cross..
33
33
Combination #2
34
Combination #2
Back ball kick
Back ball kick
plant back
plant back
and left hook.
and left hook.
34
Combination #3
35
Combination #3
Step forward with the front leg and drag
the back leg
Step forward with the front leg and drag
the back leg
Strike a front ball kick
Strike a front ball kick
and plant forward with a right cross
and plant forward with a right cross
and finish with a left hook.
and finish with a left hook.
35
Combination #4
36
Combination #4
Switch forward jabs
Switch forward jabs
front round kick with front leg
right cross
front round kick with front leg
right cross
and left hook.
and left hook.
36
5
5
SAMPLE OF BASIC LEG CHECK,
FEET AND HAND COMBINATION
SAMPLE OF BASIC LEG CHECK,
FEET AND HAND COMBINATION
Combination #1
Combination #1
Fighting Stance
Fighting Stance
Left leg check
Left leg check
back inside thigh kick
back inside thigh kick
37
37
Combination #2
38
Combination #2
Fighting Stance
Fighting Stance
Right leg check
Right leg check
front inside thigh kick.
front inside thigh kick.
38
Combination #3
39
Combination #3
Left leg check,
Left leg check,
back leg round kick, plant back,
back leg round kick, plant back,
as the leg plants back, strike with a left
hook,
as the leg plants back, strike with a left
hook,
and follow with a right cross.
and follow with a right cross.
39
Combination #4
40
Combination #4
Fighting Stance
Fighting Stance
Redirect to the left,
Redirect to the left,
and counter attack with outside thigh
kick.
and counter attack with outside thigh
kick.
40
Combination #5
41
Combination #5
Fighting Stance
Fighting Stance
Slide back the (left) front leg - start
redirect with the lead hand
Slide back the (left) front leg - start
redirect with the lead hand
step forward with the right leg (direction
1 o'clock)
step forward with the right leg (direction
1 o'clock)
and counter attack with outside thigh
kick (or lead leg)
and counter attack with outside thigh
kick (or lead leg)
41
6
6
BENEFITS AND CONTENTS
IN KICK 2 FIT PROGRAM
BENEFITS AND CONTENTS
IN KICK 2 FIT PROGRAM
A. Athletic
A. Athletic
1) Play the part of a kick boxer
1) Play the part of a kick boxer
2) Five elements of mind & body in martial Arts
2) Five elements of mind & body in martial Arts
1) Focus
2) Concentration
3) Balance
4) Coordination
5) Self confidence
1) Focus
2) Concentration
3) Balance
4) Coordination
5) Self confidence
B. Continuous workout or interval training with music
B. Continuous workout or interval training with music
C. Target Muscle Groups (Body Anatomy)
C. Target Muscle Groups (Body Anatomy)
1) Lats
4) Shoulders rotator cuff considerations
2) Hip flexors
5) Gluteus medius
3) Quads and hams 6) Trunk and back
1) Lats
4) Shoulders rotator cuff considerations
2) Hip flexors
5) Gluteus medius
3) Quads and hams 6) Trunk and back
42
42
7
7
FORM
FORM
Explanation of the reason behind the form
Explanation of the reason behind the form
A. Protection of the vital target areas (see chart)
A. Protection of the vital target areas (see chart)
B. Body movement
B. Body movement
C. Basic of self defense
C. Basic of self defense
43
43
8
8
CONDITIONING DRILLS
CONDITIONING DRILLS
A GYM
A GYM
Footwork (see DVD)
Footwork (see DVD)
Shadow boxing with weights
Shadow boxing with weights
44
44
A GYM
A GYM
continued
continued
and without weights.
and without weights.
When executing shadow boxing with or
without weights, keep your entire body
completely relaxed.
When executing shadow boxing with or
without weights, keep your entire body
completely relaxed.
Remember to pace yourself. It's not only
about speed, but executing the proper
technique.
Remember to pace yourself. It's not only
about speed, but executing the proper
technique.
45
45
A GYM
A GYM
continued
continued
Place yourself in front of the mirror. Pay
attention to every move you make and
work to correct the technique.
Place yourself in front of the mirror. Pay
attention to every move you make and
work to correct the technique.
During shadow boxing, be your own
coach and trainer.
During shadow boxing, be your own
coach and trainer.
46
46
A GYM
A GYM
continued
continued
Iso-Control Kicks™
Iso-Control Kicks™
(see DVD)
(see DVD)
47
47
A GYM
A GYM
continued
continued
Iso-Stance 1 Sit down
Pick any level
Keep your upper body straight
and hold position as long as possible
to build strength in your legs
1
Iso-Stance 1 -
1
Iso-Stance 2
2
Sit down
Pick any level
Keep your upper body straight
and hold position as long as possible
to build strength in your legs
Iso-Stance 2
2
Iso-Stance 3
3
Iso-Stance 3
3
48
48
A GYM
A GYM
continued
Basic Stretching
continued
Basic Stretching
Kick Boxing and Martial Arts
Kick Boxing and Martial Arts
Keep both knees down, simulating a
front split (stretching inner thigh)
Keep both knees down, simulating a
front split (stretching inner thigh)
These inner thigh stretches improve
flexibility for all kicks.
These inner thigh stretches improve
flexibility for all kicks.
Stretching inner thigh and hamstring
Stretching inner thigh and hamstring
Intermediate front split - bend one knee
and keep one leg straight
Intermediate front split - bend one knee
and keep one leg straight
Basic stretching standing up for inner
thighs.
Basic stretching standing up for inner
thighs.
49
49
9
9
COMBOS
COMBOS
Sweet Simplicity! Repetition Rules!
A. Twist Punching Combos
Sweet Simplicity! Repetition Rules!
A. Twist Punching Combos
Use your obliques to twist the upper
body and face in the direction of the
punches.
Use your obliques to twist the upper
body and face in the direction of the
punches.
Horse riding stance position.
Horse riding stance position.
Left and right knuckle punch at 12
o'clock in front of you (see chart)
Left and right knuckle punch at 12
o'clock in front of you (see chart)
Left and right knuckle punch at 1 and 11
o'clock.
Left and right knuckle punch at 1 and 11
o'clock.
50
50
B. Star Blockcombos
B. Star Blockcombos
Left upper block
Left upper block
Inside right middle block
Inside right middle block
Outside left lower block
Outside left lower block
51
51
B. Star Blockcombos
continued
B. Star Blockcombos
continued
Right upper block
Right upper block
Inside left middle block
Inside left middle block
Outside right lower block
Outside right lower block
52
52
C. Star Kicking Combos
C. Star Kicking Combos
Fighting Stance
Fighting Stance
Left front kick
Left front kick
Right round kick
Right round kick
Left round kick
Left round kick
53
53
C. Star Kicking Combos
continued
C. Star Kicking Combos
continued
Right front kick
Right front kick
Left back kick
Left back kick
Right back kick
Right back kick
Fighting Stance
Fighting Stance
54
54
D. Double "V" Combos
D. Double "V" Combos
This combination can help condition,
coordination and improve flexibility of
the hips.
This combination can help condition,
coordination and improve flexibility of
the hips.
Start in the front stance with the left leg
to the front at 11 o'clock. Keep the nonstriking hand at the waistline or it can be
done with the non-striking hand at the
chin.
Start in the front stance with the left leg
to the front at 11 o'clock. Keep the nonstriking hand at the waistline or it can be
done with the non-striking hand at the
chin.
Strike with a right knuckle punch to 11
o'clock.
Strike with a right knuckle punch to 11
o'clock.
Keeping the same position, throw the
out-side-middle block in the 3 o'clock
direction with the right hand. Do not turn
your body. Only turn your head.
Keeping the same position, throw the
out-side-middle block in the 3 o'clock
direction with the right hand. Do not turn
your body. Only turn your head.
Maintaining the position, continue with
the right outside lower block.
Maintaining the position, continue with
the right outside lower block.
Quickly rotate your hips pivot, or rotate
the feet without moving from the same
position and you've now turned your
body to the front position at 1 o'clock.
Quickly rotate your hips pivot, or rotate
the feet without moving from the same
position and you've now turned your
body to the front position at 1 o'clock.
Simultaneously strike a left knuckle
punch in the same direction of the turn
towards 1 o'clock.
Simultaneously strike a left knuckle
punch in the same direction of the turn
towards 1 o'clock.
55
55
D. Double "V" Combos
continued
At this point your will be repeating the
same combo from the top with your left
arm in the opposite direction.
56
D. Double "V" Combos
continued
At this point your will be repeating the
same combo from the top with your left
arm in the opposite direction.
56
E. Star Combos Hands & Feet
E. Star Combos Hands & Feet
12-6-3-9-6-12o'clock
or 12-6-9-3-6-12 o'clock
12-6-3-9-6-12o'clock
or 12-6-9-3-6-12 o'clock
In the front stance with the left leg at 12
o'clock throw a left lower block
In the front stance with the left leg at 12
o'clock throw a left lower block
and strike a right knuckle punch.
and strike a right knuckle punch.
Step backwards and inside and align
your right foot directly behind the left
foot. Now, pivot with your left foot to
make a 180-degree turn. You'll now be
in a front stance facing 6 o'clock.
Step backwards and inside and align
your right foot directly behind the left
foot. Now, pivot with your left foot to
make a 180-degree turn. You'll now be
in a front stance facing 6 o'clock.
Throw a right lower block and strike a
left knuckle punch.
Throw a right lower block and strike a
left knuckle punch.
57
57
E. Star Combos Hands & Feet
continued
E. Star Combos Hands & Feet
continued
Step forward with the left leg, turning
with the left leg to 3 o'clock, throw a left
lower block
Step forward with the left leg, turning
with the left leg to 3 o'clock, throw a left
lower block
and strike with a right knuckle punch.
and strike with a right knuckle punch.
Step backwards and inside and align
your right foot directly behind the left
foot. Now, pivot with your left foot to
make a 180-degree turn. You'll now be
in a front stance facing 9 o'clock.
Step backwards and inside and align
your right foot directly behind the left
foot. Now, pivot with your left foot to
make a 180-degree turn. You'll now be
in a front stance facing 9 o'clock.
Throw the right lower block and follow
with the left knuckle punch.
Throw the right lower block and follow
with the left knuckle punch.
58
58
E. Star Combos Hands & Feet
E. Star Combos Hands & Feet
Step forward with the left leg, turning
with the left leg to 6 o'clock,
Step forward with the left leg, turning
with the left leg to 6 o'clock,
throw a left lower block
throw a left lower block
and strike with a right knuckle punch
and strike with a right knuckle punch
Finish by stepping backwards and inside
and align your right foot directly behind
the left foot. Now, pivot with your left
foot to make a 180-degree turn.
Finish by stepping backwards and inside
and align your right foot directly behind
the left foot. Now, pivot with your left
foot to make a 180-degree turn.
59
59
E. Star Combos Hands & Feet
60
E. Star Combos Hands & Feet
You'll now be in the beginning front
stance, however, you're right leg is now
facing towards the 12 o'clock position,
follow with the right lower block and the
left knuckle punch.
You'll now be in the beginning front
stance, however, you're right leg is now
facing towards the 12 o'clock position,
follow with the right lower block and the
left knuckle punch.
At this point, you're now in a front
stance and can repeat the same
combination, but to the opposite sides
starting with the feet in the opposite
position, (see photos)
At this point, you're now in a front
stance and can repeat the same
combination, but to the opposite sides
starting with the feet in the opposite
position, (see photos)
60
E. Star Combos Hands & Feet
continued
E. Star Combos Hands & Feet
NOTES:
61
continued
NOTES:
61
MAIN DIRECTION OF MOVEMENT
MAIN DIRECTION OF MOVEMENT
12
12
11
9
11
1
3
6
9
1
3
6
MAIN DIRECTION CLOCK SYSTEM
MAIN DIRECTION CLOCK SYSTEM
Starting with 12:00, 3:00, 6:00 and 9:00.
Assume your fight stance, step forward as a regular walk,
Starting with 12:00, 3:00, 6:00 and 9:00.
Assume your fight stance, step forward as a regular walk,
than pivot both feet facing 1:00
your jaw-line should be direction 12:00
your left shoulder face 11:00
and your right shoulder face 5:00.
than pivot both feet facing 1:00
your jaw-line should be direction 12:00
your left shoulder face 11:00
and your right shoulder face 5:00.
All of your basic moves will originate from this point.
Other variations to consider are 11:00 and 1:00
All of your basic moves will originate from this point.
Other variations to consider are 11:00 and 1:00
63
63
Zak has been in training nearly all his life. Zak
has studied with such renowned masters and
champions as: Hirokazu Kanazawa, Toshio
Yamada, world kick boxer champion Dev
Barrett, the legendary kick boxing champion,
Benny "the Jet" Urquidez and world kick
boxer champion Peter "Sugarfoot"
Cunningham. Zak also spent time in China
perfecting his moves and forms through
rigorous training at the Shaolin temple with
the Monk Liang Yiquan. He trained in Wing
Tsun under the W.T.O. organization founded
by Master Leung Ting and continues to train
in Filipino martial arts under Guru Daniel
Inosanto. Zak has been recognized for his
creative form (kata), a specialty that has
earned him countless trophies. It combines
Shotokan, Kung Fu Shaolin Quan and Viet Vo
Dao.
65
Italy 1970's
Italy Seminars 1970's
Karate Tournament
Championship '89
Born in Italy, Zak Lee has led a dynamic and
passionate life. This charming champion has
won the European Championship title twice
as well as world & international
championships. He's recognized in the U.S.
and in Europe as a dynamo martial artist and
kick boxer. Zak began with the aspirations to
teach children and adults karate and kick
boxing, and to demonstrate his expertise on
the big screen. Celebrities and professional
athletes in every arena stand by Zak Lee's
fitness training program.
Form Italian Championship '89
Over 30 years of Martial Arts and Fitness
experience from around the world.
Certified Personal Trainer NCEP, NCCPT.
World Martial Arts Champion.
3rd degree Black Belt for W.A.K.O. federation.
1st degree Black Belt for S.K.K.I. federation.
1st degree Black Belt for E.C.K.A. organization
Shaolin Temple '88
Italy 1970's
Italy Seminars 1970's
Form Italian Championship '89
Shaolin Temple '88
World Championship '91
World Championship '91
First Italian in China at the
Shaolin Temple '88
First Italian in China at the
Shaolin Temple '88
65
American Karate Team
American Karate Team
Zak has been in training nearly all his life. Zak
has studied with such renowned masters and
champions as: Hirokazu Kanazawa, Toshio
Yamada, world kick boxer champion Dev
Barrett, the legendary kick boxing champion,
Benny "the Jet" Urquidez and world kick
boxer champion Peter "Sugarfoot"
Cunningham. Zak also spent time in China
perfecting his moves and forms through
rigorous training at the Shaolin temple with
the Monk Liang Yiquan. He trained in Wing
Tsun under the W.T.O. organization founded
by Master Leung Ting and continues to train
in Filipino martial arts under Guru Daniel
Inosanto. Zak has been recognized for his
creative form (kata), a specialty that has
earned him countless trophies. It combines
Shotokan, Kung Fu Shaolin Quan and Viet Vo
Dao.
Benny Urquidez Stunt Team
Benny Urquidez Stunt Team
Born in Italy, Zak Lee has led a dynamic and
passionate life. This charming champion has
won the European Championship title twice
as well as world & international
championships. He's recognized in the U.S.
and in Europe as a dynamo martial artist and
kick boxer. Zak began with the aspirations to
teach children and adults karate and kick
boxing, and to demonstrate his expertise on
the big screen. Celebrities and professional
athletes in every arena stand by Zak Lee's
fitness training program.
Coached Italian
Championship '89
Coached Italian
Championship '89
Over 30 years of Martial Arts and Fitness
experience from around the world.
Certified Personal Trainer NCEP, NCCPT.
World Martial Arts Champion.
3rd degree Black Belt for W.A.K.O. federation.
1st degree Black Belt for S.K.K.I. federation.
1st degree Black Belt for E.C.K.A. organization
Zak Lee
Karate Tournament
Championship '89
Zak Lee
66
In addition to Kick Boxing, Zak is training in
Zak Lee is the first most famous competitor in
Italy and Europe in Music/Creative form.
Zak Lee Guarnaccia
P.O.Box 15942
Beverly Hills, CA 90209
ZakLee.com
European Championships
66
Zak's Tropies '91
American Championship '92
"Sugarfoot" and Roger Yuan
Zak has also appeared in numerous films and
television series such as: Honor, Martial Law,
Vanishing Son, Fist of the North Star, Power
Rangers, Maximum Force, Voice Stream
commercials with Jamie Lee Curtis, Nevada
Shakespeare in the Park, and Two Gentlemen
of Verona.
Roy Top 5 Boxer
American Championship '92
"Sugarfoot" and Roger Yuan
Roy Top 5 Boxer
First video
Tae Box Kick 2 Fit
Guru Daniel Insanto
European Championships
Guru Daniel Insanto
Kick 2 Fit Class
Zak Lee Guarnaccia
P.O.Box 15942
Beverly Hills, CA 90209
ZakLee.com
Kick 2 Fit Class
In addition to Kick Boxing, Zak is training in
Zak Lee is the first most famous competitor in
Italy and Europe in Music/Creative form.
Peter "Sugarfoot" Cunningham
Peter "Sugarfoot" Cunningham
Zak has also appeared in numerous films and
television series such as: Honor, Martial Law,
Vanishing Son, Fist of the North Star, Power
Rangers, Maximum Force, Voice Stream
commercials with Jamie Lee Curtis, Nevada
Shakespeare in the Park, and Two Gentlemen
of Verona.
First video
Tae Box Kick 2 Fit
Zak is recognized as the creator of the
successful fitness video series "Tai-Box Kick
To Fit". The program was the first of its kind to
combine kickboxing, martial arts, and
aerobics, becoming a smash hit in 1999,
selling over a million dollars in retail sales.
Thanks to his fan's demands, Zak did a follow
up to his first tape by producing and starring
in the popular exercise video series, Zak's
Street Kickbox Workout: Intermediate and
Advanced.
Zak's Tropies '91
Zak is recognized as the creator of the
successful fitness video series "Tai-Box Kick
To Fit". The program was the first of its kind to
combine kickboxing, martial arts, and
aerobics, becoming a smash hit in 1999,
selling over a million dollars in retail sales.
Thanks to his fan's demands, Zak did a follow
up to his first tape by producing and starring
in the popular exercise video series, Zak's
Street Kickbox Workout: Intermediate and
Advanced.
Benny Uriquidez '92
Benny Uriquidez '92
Zak Lee
World Championships '91
World Championships '91
Zak Lee