Double Punch Knee Raise
Punch, crunch, repeat! This cardio blast combines boxing and core work into one powerful exercise.
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet shoulder-width apart, toes pointing forward, and hands up near your chin, as if you're in a boxing stance.
2. Engage your core and maintain an upright posture throughout the movement.
3. Quickly throw two punches straight ahead, alternating your arms. Extend one arm fully, then retract it as you extend the other.
4. As you retract your second punch, simultaneously raise one knee towards your chest as high as you can, engaging your abs.
5. Place the raised foot back on the ground and immediately throw two more punches followed by a knee raise with the opposite knee.
6. Continue alternating the double punches with opposite knee raises for the desired duration or number of repetitions, maintaining a brisk and controlled pace.
Ensure you breathe rhythmically throughout the exercise, exhale during the punches and knee raises, and inhale as you reset for the next rep. This exercise emphasizes coordination and cardiovascular endurance while targeting multiple muscle groups.
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