ConditioningReps

Side to Side Punch

Stand upright with your feet wider than shoulder-width apart and your knees slightly bent.

Exercise details

Primary muscle

Front delts

Also works: Biceps, Core, Mid chest, Triceps

Equipment
Bodyweight
Tracking
Reps

Execution

How to do it

  1. Stand upright with your feet wider than shoulder-width apart and your knees slightly bent. Hold your fists up in front of your face in a guard position.

  2. Rotate your torso to the left as you punch across your body with your right hand, extending your arm fully. Keep your legs and hips stationary.

  3. Quickly return to the starting position, then rotate your torso to the right as you punch across your body with your left hand.

  4. Continue alternating punches from side to side for the desired duration or number of repetitions, maintaining a steady rhythm and controlled movements.

Form tips

  • Focus on rotating your torso to generate power in your punches while keeping your legs and hips stationary.

  • Breathe steadily, exhaling as you punch and inhaling as you return to the starting position.

  • Keep your fists up in a guard position when not punching to simulate a defensive stance.

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