Front Punch Slight-Squat

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Keep your knees slightly bent and your core engaged.

   • Place your hands in front of you at chest height, with your fists clenched.

2. Squat Down:

   • Slowly bend your knees and lower your hips into a slight squat position.

   • Aim to keep your back straight and your chest upright throughout the movement.

   • Your knees should stay behind your toes.

3. Punch Forward:

   • From the squat position, quickly push through your heels to rise back up.

   • As you rise, extend one arm forward into a punch, keeping your fist tight and your wrist straight.

   • Rotate your torso slightly towards the punching arm to engage your core.

4. Return to Starting Position:

   • After fully extending your arm, bring it back to the starting position in front of your chest.

   • Repeat the movement by squatting slightly again before executing the next punch.

   • Alternate punching with each arm, ensuring to maintain your balance.

5. Repetitions:

   • Aim for 10-15 repetitions on each side, or perform the exercise for 30 seconds.

6. Cool Down:

   • After completing your sets, take a moment to stretch your arms and legs for recovery.

Tips:

• Focus on controlled movements rather than speed to maintain form.

• Keep your core tight to stabilize your body.

• Make sure to breathe: exhale during the punch and inhale as you return to the squat position.