Side Duck Punch

1. Start in a standing position with your feet shoulder-width apart.

2. Lower into a squat position, keeping your back straight, chest up, and knees in line with your toes.

3. As you lower, begin to twist your upper body to the side, keeping your elbows close to your body.

4. Once in a squat position (image 2), explosively drive up from the squat while simultaneously extending one arm out in a punching motion across your body (image 3 for the left punch, image 4 for the right punch).

5. Your opposite arm should remain close to the body as if prepared to block or deflect.

6. Keep your non-punching hand in a guard position close to your chin.

7. After the punch, quickly return to the starting position (image 1) before lowering back into a squat and completing the punch on the opposite side.

8. Alternate sides for each repetition and keep your movements quick and controlled to maintain balance as well as to work on coordination and cardiovascular endurance.

9. Engage your core throughout the movement for stability.

10. Perform the exercise for a set number of repetitions or time interval.

Remember to perform the exercise with proper form to prevent injury and to maximize effectiveness. If unsure about the technique, consider consulting a fitness professional.

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