What It Is
Throwing punches at the air raises your heart rate and sharpens coordination and footwork, with no partner or bag needed.
How to Do It
Stand in a staggered stance with your hands up by your chin. Throw steady punches at the air, turning your hips and back foot into each one. Work at a pace where you can talk in short sentences but not sing.
Skill Level
Novice. Everyday movements on a stable base. Safe to learn on day one.
Type
Cardio. Raises your heart rate to build endurance and heart health.
Engagement
Unilateral (Alternating). Each rep alternates between sides.
