In-Place Walking with Side Punch
March in place while adding side punches in this cardio exercise. Get your heart rate up in a small space!
The In-Place Walking with Side Punch mainly works the chest and biceps, with help from the back and traps. No equipment needed: it uses just your bodyweight.
In-Place Walking with Side Punch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Biceps (biceps brachii)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
In-Place Walking with Side Punch Variations and Alternatives
How to do the In-Place Walking with Side Punch
Walking on Spot with Side Punch
Positioning
Stand up straight with your feet hip-width apart.
Keep your knees slightly bent and your core engaged.
Place your fists up near your chin, as if in a boxing stance.
Movement
Start to march in place, lifting your knees up slightly.
As you march, simultaneously extend your right arm out to the side in a punching motion.
Return your right arm to the starting position as you punch out with your left arm.
Continue to alternate punching with each arm while marching in place.
Make sure to keep your movements controlled and maintain a steady pace.
Tips
Focus on keeping your core tight to support your balance.
Engage your shoulders and arms while punching to maximize the workout.
You can increase the intensity by lifting your knees higher or speeding up the marching and punching tempo.
Duration
Aim to perform this exercise for 30 seconds to one minute, resting as needed. Repeat for 2 to 3 sets based on your fitness level.
In-Place Walking with Side Punch FAQs
What muscles does the In-Place Walking with Side Punch work?
The In-Place Walking with Side Punch mainly works the chest and biceps, with help from the back and traps. The main muscles are the pectoralis major and biceps brachii.
What equipment do you need for the In-Place Walking with Side Punch?
None. The In-Place Walking with Side Punch is a bodyweight exercise, so you can do it anywhere.
What workout day should the In-Place Walking with Side Punch go on?
It belongs on push day in a push/pull/legs routine.
What are some In-Place Walking with Side Punch variations and alternatives?
Similar exercises include the Air Punch March, Alternating Punching, Curtsey Cross Punch and March-In-Place Bicep Curl.
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