Top Bottom Punch Squat
Squat & punch your way to fitness! This full-body exercise builds strength & endurance, engaging your core, legs, & upper body.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by standing with your feet shoulder-width apart, arms raised at chest height with fists closed as if in a boxing guard position.
2. Lower into a squat position keeping your back straight and ensuring that your knees do not go past your toes. Your thighs should be parallel to the floor (as shown in the second image).
3. As you hold the squat, extend one arm out in a punching motion while the other arm stays in guard (as shown in the third image).
4. Bring the punching arm back into the guard position.
5. Punch with the opposite arm while still maintaining the squat position (as shown in the fourth image), and then bring it back to the guard.
6. After completing the punches on both sides, rise back up to the starting position (as shown in the first and last images).
7. Repeat this movement for multiple reps, alternating the punching arm each time.
The Top Bottom Punch Squat is a dynamic exercise that incorporates lower body strength and endurance with an upper body cardio movement, making it excellent for a full-body workout. It not only works on your leg muscles but also engages your core and upper body through the punching motion.
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