The favourite move of Kung Fu masters, special forces personnel and self-defence experts, Palm Strikes are also a fun exercise to perform when you are looking for an easy way to train some of the major muscle groups. The beauty of it is that depending on the intensity this is a perfect warm-up exercise or a kick-ass workout in its own right.
What's involved: Shoulders, triceps, abs, hips, quads, calves.
Powered by: Shoulders, triceps and hips.
Tip: Palm strikes are powered by the whole body. The striking point, as the name suggests, is the base (heel) of the palm, an area that's naturally hard. Learn to drive your palm strike with your entire body, as in the video.