Punch Off the Pounds

One-Two Punch

From Health Magazine
For arms and chest

Stand with feet shoulder-width apart and knees slightly bent. Bring fists to cheekbone level, with elbows in toward chest. Punch right arm forward, thumb facing up; as right arm comes back, punch with left arm. That’s 1 rep. Do as many reps as you can in 20 seconds, rest for 10 seconds, then repeat 3–5 times.

Trainer tip: To really get your heart pumping, punch for 1 minute, then rest for 1 minute. Repeat 3 times.

front-kick

Front Kick

For quads and abs

Stand with feet shoulder-width apart and knees slightly bent. Bring fists to cheekbone level, with elbows in toward chest. Raise right knee to hip height, flex your foot, then quickly kick your foot straight out. Return to starting position, and repeat with left leg to complete 1 rep. Do as many reps as you can in 20 seconds, rest for 10 seconds; repeat 3–5 times.

Trainer tip: To add more of a challenge, raise knee to chest before kicking; to make it easier, kick lower and slower.

hook

Hook

For shoulders, arms, and abs

Stand with feet shoulder-width apart and knees slightly bent. Bring fists to cheekbone level, with elbows in toward chest. Lift heel of right foot, and pivot the ball of right foot, right hip, and right shoulder to the left. At the same time, lift right elbow so arm is parallel to floor; punch while twisting your body, keeping your elbow bent to 90 degrees. Return to starting position, and repeat with left arm to complete 1 rep. Do as many reps as you can in 20 seconds, rest for 10 seconds, then repeat 3–5 times.

Trainer tip: To strengthen your core, tighten abs with each punch.

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