Air Punch March

Stand with your feet shoulder-width apart and your arms at your sides.

Begin by marching in place, lifting your knees high with each step.

While marching, simultaneously perform air punches. Extend one arm straight out in front of you at shoulder height as if punching an invisible target.

Alternate punches with each hand in rhythm with your marching steps, inhaling as you punch and exhaling as you bring the arm back.

Keep the opposite arm in guard position near your chin or chest.

Continue alternating marching and punching with the opposite limbs – as one knee comes up, the opposite arm punches out.

Maintain a tight core throughout to help with balance and to get more engagement from your abdominal muscles.

Focus on breathing rhythmically and keeping a steady pace.

You can increase the intensity by marching faster or throwing punches with more force, or by marching for a longer duration.

Remember to warm up before starting the exercise, and to cool down afterward with stretching exercises for the muscles used. If you have any medical conditions or concerns, consult with a fitness professional or a health care provider before attempting new exercises.

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