How To Do Punches Exercises

Download the full 213 page fitness tracker workout booklet pdf for only $5.00

Digital download optimised for cell phones, containing all 18 of the 30 day fitness challenges along with exercise techniques.

Buy Now view preview

Purchase the fitness workout booklet

Purchase the 213 page fitness workout booklet for only $5 to get access to all 30 day fitness challenges + exercise tutorials.

Buy Now $5 view preview

Punches is a great exercise that can tone your upper body muscles.

It is a very simple exercise to do however you need to ensure that your technique is accurate and otherwise you may just be flailing your arms around and that will not benefit you at all.

Benefits of Punches

Great for toning your upper body arms, shoulders and core, also a good way to relieve stress!!

Muscle Groups Worked:

Step by Step Guide:

  1. Stand straight with legs hip width apart and a slight bend in the knees
  2. Hold your arms up in a guard position in front of your face, arms should have a bend of 90 degrees at the elbow
  3. With the right arm first punch out so that your elbow locks and the arm is straight and the palm is facing to the floor
  4. Bring the arm back to the guard position and repeat with the Left arm

Punches Variation

Punches Variation

To make this exercise more challenging you could hold a dumbbell in each hand or even a tin of beans or a bottle of water if you do not have any equipment but be sure to always start off with a light weight and work your way up.

Buy the full challenge workout booklet

Purchase the exclusive 30 day fitness challege workout booklet which contains all of the challenges in mobile device optimised format.

Buy Now $5 view preview

how to do punches video demonstration

Purchase the workout booklet

We have put together a fantastic 213 page booklet which includes all of the 30 day fitness challenges along with exercise tutorial guides.

This booklet can be downloaded and stored on your mobile phone for quick and easy access and includes all the challenges, not just the 30 day squat challenge.

To purchase this exclusive book let which can not be found anywhere else simply click the buy now button below and complete the checkout process.

The 30 day fitness challenge team has worked on this project for the past 3 months and know it is the very best product we can possibly product. There has never been a better way to complete the 30 day fitness challenges than with our workout booklet.

Price: $5.00

Buy Now $5 view preview

30 Day Fitness Challenges Booklet

30 Day Fitness Challenges You May Want To Try

Offers from our partners

Follow us on instagram #30dfc

Follow Us