Punching Down

Overview

Punching Down is a Shadow boxing cardio exercise designed to increase your heart rate. It can also be performed with light weights to increase the intensity.

Description

Start with both of your hands held up at chest height.
With one hand punch it out down and across your body to the best of your ability.
Return it to your chest, repeat on the other hand and keep alternating arms.

Only punch through a comfortable range of motion.
If you struggle with balance and/or coordination then doing both arms together may be easier (just punch down not across with this option).
You can increase the intensity with speed or by adding weight via light dumbbells or wrist weights

Benefits

Area focus

• Shoulders
• Arms

Primary muscles

Secondary muscles

Exercise type