Move of the Week: Attacking

George Lusadan, a former professional Thai boxing fighter from the Philippines based at MMA Fitness in Tecom, demonstrates the second exercise in our eight-part weekly series of boxing workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next six weeks to create a comprehensive regimen.

Begin at fighting position with the right hand guarding your chin, which should be kept in. Body weight should be centred. Tip toe your right foot for easier footwork. When attacking, step the left leg out first. The right leg should be grounded. Take a half step forward, then step back.

Sidestep to your left. Your right arm should be protecting the chin. Always stay on guard. As you step, be sure to extend your left arm.

Keep centre position before punching, then take a half step backwards with the right leg. Repeat the move.

Top tips: To avoid injury including sprains and cramps, fully warm up from head to toe, from mild to hard.

Benefits: Concentration is on footwork. You will feel this in all your body muscles.