Shoulders
Cross Punches
A standing cardio move where you punch across your body, one arm at a time, turning from your hips. It works your shoulders, arms and core and gets your heart rate up with no jumping.
- Works
- Shoulders, obliques, core, triceps
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet a little wider than your hips, knees soft, fists up by your chin.
- 2Punch your right fist across your body toward the left, turning your torso and pivoting on the ball of your right foot.
- 3Pull it straight back to your chin as you punch your left fist across toward the right, pivoting on your left foot.
- 4Keep alternating at a quick pace, staying light on your feet.
Cues
- Turn from your hips, not just your arm.
- Pull each fist back to your chin, fast.
- Stop just short of locking your elbow.
Common mistakes
- Snapping your elbow straight. Punch to almost straight and pull back. Locking out hard is rough on your elbows.
- Arms only, no turn. Let your back heel lift and your hips turn with every punch.
- Dropping your guard. Keep the other fist up by your chin while you punch.
Easier
Slow it down and keep your feet planted, turning just your upper body.
Harder
Speed up, or sink into a half squat and hold it while you punch.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do cross punches work?
Your shoulders and arms throw the punch, and your obliques and core turn your body to drive it. Done fast, they're also good cardio with no jumping.
