Shuffle Reach & Punch
Boost your cardio and agility with this dynamic lateral drill. Master the shuffle, reach high, and punch across to engage your core and sharpen coordination in one high-energy movement.
The Shuffle Reach & Punch mainly works the core and quads, with help from the shoulders and glutes & hips. No equipment needed: it uses just your bodyweight.
Shuffle Reach & Punch Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Front Shoulder (anterior deltoid); Glutes (gluteus maximus)
How to do the Shuffle Reach & Punch
Setup
Standing with feet shoulder-width apart, knees slightly bent to maintain an athletic stance.
Movement
Lateral Shuffle: Begin by quickly shuffling your feet to one side, maintaining a low, athletic posture.
Reach and Punch: As you complete the shuffle shift, simultaneously reach one arm diagonally overhead while executing a punch with the opposite arm toward the side.
Switch Directions: Immediately shuffle back in the opposite direction and reverse the arm movements, alternating the reach and punch sequence.
Form Tips
Maintain a rhythm and keep your core engaged throughout the movement to protect your spine.
Keep your eyes forward and movements fluid.
Ensure you have enough space to shuffle securely without tripping on surfaces.
Shuffle Reach & Punch FAQs
What muscles does the Shuffle Reach & Punch work?
The Shuffle Reach & Punch mainly works the core and quads, with help from the shoulders and glutes & hips. The main muscles are the obliques, rectus abdominis and quadriceps femoris.
What equipment do you need for the Shuffle Reach & Punch?
None. The Shuffle Reach & Punch is a bodyweight exercise, so you can do it anywhere.
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