Torso Punch Half-Squat
Squat & punch your way to a stronger core! This exercise blends cardio and strength for a full-body burn.
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, and lower into a half squat position. Ensure your back is straight, chest is up, and your weight is on your heels.
2. Clench your hands into fists and hold them in front of your chest. This is your starting position.
3. While maintaining the half squat stance, extend your right arm straight forward, performing a punching motion. Make sure to engage your core and rotate your torso slightly with the punch for extra engagement of the oblique muscles.
4. Retract your right fist back to the starting position, and immediately extend your left arm in a punching motion, again rotating your torso with the movement.
5. Continue alternating punches at a consistent pace, all while keeping your lower body stationary in the half squat position.
6. Focus on breathing steadily throughout the exercise, exhaling with each punch and inhaling as you bring your fist back.
7. Perform this exercise for either a set number of repetitions (e.g., 10-15 punches per arm) or a set period (e.g., 30 seconds to 1 minute).
8. Always keep your movements controlled and deliberate to maximize muscle engagement and minimize the risk of injury.
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