4-Punch Side-Squat
Punch, squat, and repeat! This dynamic exercise combines cardio and strength for a full-body burn. Get ready to sweat!
Muscle Groups
Primary
Secondary
Instructions
1. Stand with feet shoulder-width apart and hands in front of you as if in a boxing guard position.
2. Perform four quick punches straight out in front of you, alternating hands.
3. After the fourth punch, while keeping your upper body as straight as possible, step out to one side with one foot.
4. Lower your hips back and down into a squat position while keeping the other leg straight. Ensure your knees are in line with your toes.
5. Push yourself back up to a standing position.
6. Bring the foot you stepped out with back to the starting position.
7. Repeat the sequence starting with four punches again and then squat to the opposite side.
Make sure to keep your core engaged and body stable throughout the exercise to maintain balance and maximize effectiveness. This exercise can be incorporated into a high-intensity interval training (HIIT) workout or used as a warm-up to get your heart rate up and muscles prepared for a more intense workout.
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