Drop into a push-up position and perform one full push-up, chest to just above the floor. Jump or step your feet in, rise to your fighting stance, and immediately throw a jab and a cross - full extension, hips behind the cross - then drop back down for the next push-up. One rep is the whole sequence: press, rise, strike, strike, down. The transitions are where it earns its difficulty, so make them fast and land in a proper stance every time.

Works: chest, shoulders, triceps, core, legs

Breathing: Exhale on the push-up press, then a sharp exhale with each punch - keep the rhythm even as fatigue climbs.

Common Mistakes: Throwing lazy half-punches once the push-ups start to bite, standing up tall and square instead of rising into a fighting stance, and sagging through the hips on the push-up.

Make Easier: Do the push-up from your knees, step up slowly, and take the punches at half speed - or train the parts separately with Push-Ups and Punches (Jab + Cross).

Make Harder: Add a second combination before dropping back down, chain the reps without pause, or trade patterns with Burpees.