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The Alternating Punch Exercise

The alternating punch exercise is a great low impact cardio movement that will warm up your entire upper torso area and really get your heart rate up. In addition, the alternating punch exercise will help strengthen your shoulders, chest, triceps (back of your upper arms) and biceps (front of your upper arms). You don’t need any special equipment for the alternate punches exercise and you can perform it anywhere – At home, at work or in a hotel room.  

Starting stance

Right hand punch

Left hand punch

Position for the alternating punch exercise

Standing upright with your back straight, keep your head level and look straight ahead. Keep your feet at roughly shoulder width apart. Bend your knees slightly and get into a “fighting stance”. That is, raise your hands to shoulder level and slightly lean forward. Remember to retract your shoulders back and down to ensure your shoulder girdle is properly positioned.

How to perform the alternating punch exercise

With your hands raised, throw a right punch, extending your right arm forward. Move your right arm back and simultaneously throw a left punch forward. Repeat this movement for the prescribed set amount of repetitions.

Important notes for the alternating punch exercise

·         Keep your head straight and eyes forward. Remember to retract your shoulder blades down and puff your chest out.

·         Try not to look up or down as this will cause you to lose balance.

·         It’ll take a few rounds of punches to get your rhythm down but keep at it.

Video for the alternating punch exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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