Move · Videos · Cardio · 33 min

30-Minute Freestyle Combat Class with Dave Cross

30-Minute Freestyle Combat Class with Dave Cross — video by PureGym Play · 33:28

Video by PureGym on YouTube · Open on YouTube

PureGym's master trainer leads a live-streamed combat class track by track: boxing, karate and muay thai strikes, knees and kicks, plus jacks and plyo lunges that swap for squats and plain lunges. Playful chat keeps it light.

  • 33 min
  • All levels
  • High impact (jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 11

Tap a time to watch that step in the video.

  1. Warm-up strikes: boxing guard in a front stance, then jabs, hooks, elbows and uppercuts in a triple rhythm. 1:32
  2. Warm up the legs: knees, then light, low kicks, roundhouses to the corner and front-back kicks each side. 3:24
  3. Boxing: jab-cross and double jabs, hook-upper-hook combos and jacks, or a squat if you'd rather not jump. 5:29
  4. Karate and kickboxing: wide-stance karate punches, knees and side kicks put together; right side, then left. 10:00
  5. Roundhouse kicks to the corner, kicking low if you need to, then cross-jab-cross-roundhouse combos. 12:48
  6. Muay thai: double and single knees, descending elbows and uppercuts, with scissor steps or a jog between rounds. 14:55
  7. Slower conditioning, right foot forward: knee taps, lunge kicks, then step forward into a back kick. 21:00
  8. Plyo lunges or plain alternating lunges, then lunge and back kick together. 22:45
  9. Left foot forward: the same knee taps, lunge kicks, back kicks and lunges on the other side. 23:38
  10. Speed track: fast jabs rolling the shoulder, uppercuts and hook-upper-hook, stepping in on the jab. 27:10
  11. Stretch: wide-leg inner thigh and hamstring stretch, standing quad stretch, then arm across the chest. 31:59

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep kicks low and look in the direction of your strikes
  • Rotate through your ribs and hips to put power into each punch
  • If jacks are not for you today, take a squat instead

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadroundhouse and back kicks, lunge kicks, knees
  • Knees takes loadjumping jacks, plyo lunges, lunge kicks, knee strikes
  • Ankles & feet takes loadjacks, scissor jumps, plyo lunges, kicks
  • Shoulders movesjabs, hooks, uppercuts and elbow strikes
  • Elbows movesfast punches and elbow strikes
  • Lower back movestorso rotation, leaning kicks
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Squat instead of jacks, alternating lunge for plyo lunges, kicks kept low

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by PureGym; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety