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Lunge punches

Exercise preview

Lunge punches

Intermediate10 repsNo jumping

Muscles worked

QuadsGlutesShouldersAbs

You need

No equipment

How to do it

  1. Stand tall with your fists up in guard.
  2. Step one leg back into a lunge and, as you sink, drive a punch straight out at shoulder height with the same-side arm - the punch landing as the lunge bottoms out, powered by the drop.
  3. Push back up to standing, fist returning to guard, and repeat on the other side.
  4. Legs and fist work as one movement: sink and strike together, rise and reset together.

Exercise from Darebee, used under licence.