Dumbbell Punches
Step 1
With a dumbbell in each hand, begin in a split stance with your left foot forward and your right foot back*. Raise your arms slightly and bend your elbows to hold the dumbbells at chin height in a neutral grip (palms facing inward). This is called your guard position.
Step 2
‘Punch’ with your left arm by quickly extending your left elbow, at the same time internally rotate your left wrist so that you are now holding the dumbbell with an overhand grip (palm facing down)*.
Step 3
Bend your left elbow to bring the dumbbell back to the guard position. As the left hand returns to the starting position, ‘punch’ with your right arm by quickly extending your right elbow. At the same time internally rotate your right wrist so that you are now holding the dumbbell with an overhand grip (palm facing down).
Step 4
Bend your right elbow to return to the guard position. Repeat for the specified number of repetitions, inhaling for four to six punches and exhaling for four to six punches. *If you are left-hand dominant, place your right foot forward and punch with your right hand first.
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