Air punches march

Category

Cardio

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Iliopsoas, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Pectoralis Major

How to do it

1. Stand tall with your back straight and feet shoulder-width apart.
2. Make fists of your hands, fold one arm at your side and extend the other arm overhead.
3. Raise one of your thighs while bending your knee, and lower your arm while extending the other arm overhead.
4. Return to the initial position and repeat by raising your other thigh.

Form tips

• Keep your core engaged to maintain balance and stability throughout the exercise.
• Perform the movements with controlled, deliberate motions to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you punch upwards and inhaling as you bring your arm back.