Type: Functional Training
Primary Muscles: Core, Legs (for kicking), Arms (for punching)
Secondary Muscles: Shoulders, Back
Exercise Key Form:
1. Stand with feet shoulder-width apart, knees slightly bent, hands in guard position.
2. Throw a punch by extending the arm forward, rotating the fist so knuckles face forward. Keep wrist straight and elbows slightly bent at full extension.
3. Recoil the punch quickly, returning to guard position.
4. Lift the knee first, then extend the leg fully for the kick. Strike with the ball of the foot for front kicks and the heel for side kicks.
5. Land softly and alternate sides while keeping movements controlled.
NASM-CPT Tip: Avoid locking elbows when punching and keep kicks at a height you can control. Higher kicks require more flexibility but aren’t necessary for effectiveness.
Why This Exercise Is Important: Builds coordination, cardiovascular endurance, and core strength while engaging multiple muscle groups for functional fitness.
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