Take a wide stance and sink into a squat with your fists up at guard. Holding that depth, throw alternating punches straight out in front of you, extending each arm fully and snapping it back to guard. The squat is non-negotiable - your legs hold their position no matter how lively your fists get, like a fighter who refuses to give up ground.

Works: quads, glutes, shoulders, abs

Breathing: Exhale sharply with each punch, inhale between strikes.

Common Mistakes: Rising out of the squat a little with every punch, throwing arms-only punches with no rotation behind them, and letting the knees cave inward as the hold drags on.

Make Easier: Hold a shallower squat, punch at a slower pace, or practice the strikes standing with Punches (Jab + Cross) first.

Make Harder: Sink deeper, pick up the punching pace and extend the set, or add a 10-count static hold with fists at guard between punching rounds.