The lunge punch exercise helps you develop focus and body control. As with most fighting moves, it's fun to perform and it brings into play a lot of muscle groups. 

What's involved: Quads, glutes, lower abs, shoulders, triceps, hips, lower abs, lower back, cardiovascular system. 

Powered by: Hips, glutes, shoulders. 

Tip: When you step out into the lunge position, make sure your primary supporting leg is as close to a ninety degree angle as possible and use your hip to power the punch with your opposite arm.