Boxer Squat Punch | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hip flexors
Secondary muscles: Abs, hamstrings, calves, lower back
Equipment: No equipment

BOXER SQUAT PUNCH INSTRUCTIONS

1. Start in a squat position, with your feet shoulder width apart and your toes pointing forward.
2. As you stand up, shift your weight to one leg and punch with the opposite arm.
3. Squat and repeat the movement on the opposite side.

PROPER FORM AND BREATHING PATTERN

Keep your hips back, your chest up and don’t let your knees extend beyond your toes. Stand up, shift your weight to the right leg, rotate your torso to the right side and punch with your left arm. Inhale as you squat and repeat the movement on the left side.

EXERCISE BENEFITS

The boxer squat punch is a dynamic variation of the bodyweight squat. This is a full body exercise, perfect for warming up the body and increasing your heart rate. Add the boxer squat punch to your cardio or warm up routine and keep the movements quick and energetic.

DEMONSTRATION

SETS AND REPS

Add a 1 minute set to your warm up circuit and complete the circuit with exercises that add lateral movement, like the side lunge, and back and forth movement, like the walking lunge.

CALORIES BURNED

To calculate the number of calories burned doing the boxer squat punch, enter your weight and the duration of the exercise:

RELATED WARM UP EXERCISES

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Alternating side lunge touch
Run in place
Butt kicks
Jumping jacks