Bodyweight Squat to Jab Punch
Build lower-body strength and cardiovascular endurance with this fluid combo. Squat deep then power up into a sharp jab to torch calories and improve coordination in one dynamic move.
Instructions
Setup
Stand with your feet slightly wider than shoulder-width apart.
Keep your head up, chest proud, andcore engaged.
Movement
Squat Phase: Inhale as you lower your hips back and down, as if sitting into an invisible chair. Ensure your knees are aligned with your toes and your heels remain planted on the ground.
Punch Phase: As you reach the bottom of your squat and push back up to standing, extend one arm forward in a controlled jab motion, exhaling sharply. Immediately retract the hand to your guard position near your face as you descend into the next repetition. Continue to alternate which arm punches during each squat transition, focusing on maintaining balance and power throughout the fluid motion.