Step 1

Begin by taking a step forward with your left foot to plant your feet in a split stance*. Raise your arms slightly and bend your elbows to position your fists at chin height in a neutral position (palms facing inward). This is called your guard position.

Step 2

‘Punch’ with your right arm by quickly extending your right elbow. At the same time, internally rotate your right wrist so that your palm is now in an overhand position (palm facing down)*.

Step 3

Bend your right elbow to bring your arm back to the guard position. Repeat for the specified number of repetitions or the amount of time. *If you are left-hand dominant, place your right foot forward and punch with your left hand.

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