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