Backfist + Side Kick Side-to-Side
Apart from being a great exercise this is also a great fighting combo that allows you to turn a close contact fight situation into something a little more manageable. There are many ways to execute this going for speed, balance or power. So as an exercise it can be very versatile and it helps build up some very important muscle groups, including the quadratus lumborum muscle (the muscle groups on either side of your spinal column) that are hard to train with traditional exercise.
What's involved: Biceps, triceps, glutes, quads, lower back, lateral abs, shoulders, side hip flexors, adductors, abductors.
Powered by: Core and hips. This is an exercise that requires speed, precision and balance. The stability of your standing leg is every bit as important as the strength of your kicking leg. In many ways this is a whole body exercise.
Tip: You can seriously improve on this by doing side leg raises as an exercise.