Demo & instructions
Squat Punch
Also known as: Squat and Punch, Boxer Squat, Squat with Jab
Instructions
A bodyweight squat followed by two quick punches across the body as you stand. It couples leg work with upper-body movement to keep the pulse high without any jumping.
- Movement
- Squat
- Type
- Compound
- Level
- Beginner
- Typical range
- 20 sec – 3 min
Setup
- 1Stand with the feet shoulder-width apart and the fists held up by the chin.
- 2Keep the elbows tucked and the shoulders relaxed.
Execution
- 1Squat until the thighs are near parallel with the floor.
- 2As you stand, punch one arm straight across the body, turning the hips slightly, then pull it back and punch with the other.
- 3Drop straight into the next squat and repeat in rhythm.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
