Lie on your back with your knees bent, feet flat and your fists at your chest. Sit all the way up and, at the top, throw a sharp jab and cross straight out in front of you, then bring your fists back to guard and lower yourself down with control. The punches only count if the sit-up earns them - come up with a straight back, strike from a solid position, and resist the pull of gravity all the way back down.

Works: abs, hip flexors, shoulders, obliques

Breathing: Exhale as you sit up and punch, inhale as you lower back down.

Common Mistakes: Yanking the torso up with momentum instead of abs, throwing lazy half-extended punches at the top, and flopping back down instead of lowering under control.

Make Easier: Build the sit-up first with Sit-Ups, or practice the strikes from a static lean with Sitting Punches.

Make Harder: Slow the lowering phase to a 3-count, add more punches at the top of every rep, or move on to Elbow Strike Sit-Ups to strike through the rotation.