1. Start in a standing position with feet together and hands in a ready position, close to your chest as seen in the second image.
2. Quickly jump your feet out to the sides, similar to the motion of a jumping jack. At the same time, extend one arm diagonally across your body as if throwing a punch towards the opposite side. Your arm should be parallel to the ground and the fist clenched. This motion is shown in the first and third images.
3. As you retract the punching arm, bring your feet back together to the starting position, as seen in the second image.
4. Repeat the movement with the other arm, alternating punches each time you jump your feet out.
5. Maintain a steady, rhythmic pace, synchronizing the movement of your arms with the jumping jack motion of your legs.
6. Keep your core engaged throughout the exercise to maintain balance and stability.
7. Continue the exercise for the desired duration or number of repetitions, maintaining good form and controlled movement.
This exercise is beneficial for cardio conditioning, total body coordination, and engaging multiple muscle groups at once. It is a good addition to high-intensity interval training (HIIT) or as a warm-up exercise.
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