Step 1

Place a boxing shield horizontally in front of you. Start by placing your forearms (wrist to elbow) firmly on the shield, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.

Step 2

Inhale. Keeping your hips elevated, release and raise your right elbow, rotating your torso slightly. Exhale. Quickly drive your right arm down to slam your forearm into the boxing shield, ensuring to brace your abdominals to keep your hips stable.

Step 3

Inhale. Keeping your hips elevated, release and raise your left elbow, rotating your torso slightly. Exhale. Quickly drive your left arm down to slam your forearm into the boxing shield, ensuring to brace your abdominals to keep your hips stable. Continue alternating between right and left for the specified number of repetitions.

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