Stool Seated Punch

1. Start by sitting upright on a padded stool or a sturdy bench. Keep your feet planted firmly on the floor, hip-width apart. Sit at the edge of the stool to allow full range of motion for your arms.

2. Raise your hands to shoulder height, positioning them as if you are preparing to box – fists clenched, with one arm slightly forward, and elbows bent.

3. From this starting position, extend one arm out directly in front of you as if performing a punch. Keep your fist at shoulder height and aim to keep your arm straight as you punch forward.

4. As you extend one arm, retract the other arm back to the starting 'guard' position, maintaining a clenched fist and a bent elbow.

5. Alternate punches between your left and right arm in a controlled motion. While one arm punches, the opposite arm retracts.

6. Engage your core throughout the movement to maintain balance and stability, and to provide additional power to your punches.

7. Continue alternating punches for the desired number of repetitions or for a set duration of time while maintaining proper form.

8. For beginners, start with slower, more controlled punches, focusing on technique. As you become more comfortable with the movement, you can increase the speed or add light hand weights for added resistance.

9. Breathe out as you punch and inhale as you bring your arm back to the starting position.

10. After completing your set, relax your arms and give yourself a moment to rest before starting the next set.

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