1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms bent at your elbows and positioned in front of your chest, hands together or in a fist.
2. Curtsey Movement:
- Step your right leg back and to the left, as if performing a curtsey.
- Bend both knees as you lower your body towards the floor.
- Keep your chest up and core engaged.
3. Punching Movement:
- As you step back into the curtsey, simultaneously extend your left arm forward in a punching motion, keeping your right arm close to your body.
- Rotate your torso slightly to add power to the punch.
4. Return to Starting Position:
- Push through your legs and return to the starting position, bringing your right leg back to the center.
- Bring your arms back to the starting position in front of your chest.
5. Repeat on the Other Side:
- Step your left leg back and to the right in a curtsey, while extending your right arm forward to punch.
- Continue alternating sides for the desired number of repetitions.
6. Breathing:
- Inhale as you lower into the curtsey and exhale as you punch.
7. Tips:
- Maintain a balanced posture throughout the movement.
- Focus on controlled movements rather than speed to ensure proper form.
- Adjust the depth of the curtsey according to your fitness level.
Duration:
- Perform this exercise for 10-15 repetitions on each side or for a set time duration, such as 30 seconds to 1 minute.
