Self-Defense Workout: Cross - part of the women's fitness video series by GeoBeats.

We are going to take a look at the cross which is the power punch for a boxer,or a kick boxer normally. It is going to come from the back arm in your fighting stance. So if Nicole gets into her fighting stance here.

The cross is going to be done with her right arm in this case because she is a right handed fighter. So as she throws the punch, her right arm comes out. She turns slightly and she pivots her body here. So the power for the punch is not just from the arm, it comes from the entire body and she recoils.

Again, she throws the cross. Her left hand is here for defense always. You never want to have both hands out or both hands down, you always want to have one hand up for defense. One more time she throws that punch, rotates; nails her target, and comes back. It is a great power shot.

You can sometimes lead with your right if you want to follow up with a hook. You can throw an overhand right, you can just get it to come above your partner's head so they will not see what is coming to you. Again that is a great power shot. And if you want to add some resistance, you can throw some dumb bells in your hand, throw the punches out that way. Or advance, so she can step forward with her right hand.

Stepping, right hand, go ahead. 1, and again, 2, and then back to the position. You can do this all the way down to whatever mat you are using, whatever space you are using on your own. Making sure you really turn and use your entire body for that right hand. That is the key, the power comes from your entire body for that cross.