Punches are one of the most straightforward exercises you can do. We are designed to fight in a forward facing position. There are two things you need to remember here: first, you punch with your whole body, not just your arm. So make sure you are light on your feet, pivot to bring your hips into play and power each punch using your legs. Second, keep your fists close to your chin, on either side of your face and return them to that position after executing each punch.
What's involved: Shoulders, triceps, abs, hips, glutes, quads, calves.
Powered by: Shoulders and triceps.
Tip: Rise to the balls of your feet and you will find it easier to pivot so you can throw your body's weight behind the punch.