1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent and your core engaged.
- Place your hands in front of you at chest height, with your fists clenched.
2. Squat Down:
- Slowly bend your knees and lower your hips into a slight squat position.
- Aim to keep your back straight and your chest upright throughout the movement.
- Your knees should stay behind your toes.
3. Punch Forward:
- From the squat position, quickly push through your heels to rise back up.
- As you rise, extend one arm forward into a punch, keeping your fist tight and your wrist straight.
- Rotate your torso slightly towards the punching arm to engage your core.
4. Return to Starting Position:
- After fully extending your arm, bring it back to the starting position in front of your chest.
- Repeat the movement by squatting slightly again before executing the next punch.
- Alternate punching with each arm, ensuring to maintain your balance.
5. Repetitions:
- Aim for 10-15 repetitions on each side, or perform the exercise for 30 seconds.
6. Cool Down:
- After completing your sets, take a moment to stretch your arms and legs for recovery.
Tips:
- Focus on controlled movements rather than speed to maintain form.
- Keep your core tight to stabilize your body.
- Make sure to breathe: exhale during the punch and inhale as you return to the squat position.
