Sky Punch
Punch your way to a full-body workout! Sky Punches improve coordination, core strength, and get your heart pumping. Add a hop for extra intensity!
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart and knees slightly bent for stability.
2. Start with your fists up near your chin in a guard position, as seen in the first image.
3. Engage your core to maintain balance throughout the movement.
4. Explosively extend one arm overhead, aiming to "punch" the sky, as shown in the second and fourth images. Keep the other fist near your chin.
5. Retract the punching arm swiftly back to the starting guard position.
6. Alternate and punch overhead with the opposite arm.
7. (Optional) For added intensity, add a small hop as you punch, turning it into a plyometric movement.
8. Repeat the movement for the desired number of reps or for a set time interval, maintaining a rhythmic and controlled pace.
*If incorporating the plyometric jump, ensure you land softly on the balls of your feet with your knees bent to absorb the impact and protect your joints.
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