Punch Off the Pounds

High Knees

For legs and abs

Stand with feet hip-width apart, arms reaching overhead. Lift left knee toward chest, exhaling and contracting abs as if doing a crunch; at the same time, bend elbows and bring fists down in front of shoulders. Return to starting position, and repeat with right leg 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: For more of a challenge, hold a 3- to 5-pound dumbbell or medicine ball between your hands.

combo-drill

Combo Drill

To add a cardio blast to this strengthening routine, put on some fast-paced music and match the beat while you punch, pivot, and kick your way through this sequence:

• 4 alternating front kicks (top left)
• 4 alternating high knees (top right)
• 4 alternating hooks (bottom right)
• 8 alternating one-two punches (bottom left)

Do the sequence 4 times, then jog in place for 1 minute to lower heart rate; repeat 8 times.

Kickboxing Move

Punching gives kickboxers supertoned arms. Get them, too, with this move from John Savidis, martial arts world champ and owner of John Savidis’ Fitness and Martial Arts. Stand with feet shoulder-width apart and right foot slightly farther back than your left. Bring your fists up in front of your face. Extend one arm, hitting up and out with palms down. As you bring that arm back, extend the other. Continue alternating arms, hitting as fast as you can. Begin with 30 seconds; gradually work up to 2 minutes.

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