ConditioningReps

Alternate Punching

Stand with your feet shoulder-width apart and your hands held up in a guard position near your chest.

Exercise details

Primary muscle

Front delts

Also works: Core, Lats, Mid chest, Triceps

Equipment
Bodyweight
Tracking
Reps

Execution

How to do it

  1. Stand with your feet shoulder-width apart and your hands held up in a guard position near your chest.

  2. Punch forward with your right arm, rotating your upper torso slightly.

  3. Return your right hand to the guard position and punch forward with your left arm, again rotating your upper torso slightly.

  4. Continue alternating punches in a rhythmic manner.

Form tips

  • Keep your core engaged to maintain balance and stability throughout the exercise.

  • Focus on snapping your punches out quickly and returning your hands to the guard position to maintain proper form.

  • Maintain a slight bend in your knees to absorb the impact and enhance stability.

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