Day 2 introduces the program's other engine: strength. This is a Power HIIT session - 10 seconds of push-ups straight into 20 seconds of punches, alternated three times before the minute of rest, for 3, 4 or 5 rounds by level. The round count drops from yesterday because the intensity per round climbs: there is no coasting through a 10-second push-up burst.
The pairing is the whole point. Push-ups pre-fatigue the chest, shoulders and triceps - the exact muscles a punch relies on - and then the punches arrive on arms that would rather not. That is deliberate: fights and hard training sessions are won on tired arms, and the fastest way to build punch endurance is to practice punching in exactly that state. Ten-second push-up windows also force quality over quantity: there is only time for a handful of reps, so every one of them can be full.
Take the push-ups through their whole range - chest low, elbows tracking back, core braced in one line. When you rise for the punch intervals, resist what fatigue wants: keep the guard at cheek height, extend every punch fully and snap it back, and let the hips do the rotating even as the shoulders burn. If the punches start pawing at the air instead of firing, slow them slightly and make them honest again.
A punch begins where a push-up ends - today your arms learn that lesson from both directions.
Make it Harder: Treat every 10-second push-up window as a sprint - as many full-range reps as honest form allows.
Make it Easier: Do the push-ups from your knees and keep the punch intervals as written.
