Forward Side-Step Punch
Shuffle & punch your way to a full-body workout! Boost cardio, coordination, and power in one dynamic move.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a neutral position with feet shoulder-width apart, knees slightly bent, and hands up near the chest as if you are ready to punch.
2. Shuffle to the side by quickly stepping sideways with your leading foot and following with the trailing foot, maintaining a low, stable stance.
3. As you shuffle, extend one arm out in a punching motion while keeping the opposite hand retracted close to the chest.
4. Quickly bring the extended arm back to the starting position as you continue to shuffle.
5. Every few side shuffles, alternate the punching arm to ensure both sides of your body are worked equally.
6. Continue to shuffle side to side, punching with the alternating arm with each shuffle, for the desired duration or until you have covered a certain distance.
7. Keep your movements quick, fluid, and controlled with a constant bounce and rhythm, engaging your core to maintain balance.
8. After completing a set, rest briefly before starting the next set, if applicable.
This exercise combines agility movement with upper body action, emphasizing on coordination, cardiovascular endurance, and engaging multiple muscle groups simultaneously. It can be integrated into a warm-up routine, used as a high-intensity interval exercise, or included in circuit training.
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