Kickboxing Lunge: Stand with feet hip-width apart with arms relaxed by your sides. Step your right foot behind so you are in a lunge; right heel lifted with a slight bend in the knee and left leg also bent with knees in line with your toes. From this position, power it up and do a front kick with your foot flexed. Keep the emphasis on the power of the kick, not the height. That is 1 repetition, then repeat on the left side for the 2nd repetition. Do 10 repetitions for 2 sets. To advance, get lower in your lunge, and to modify, just step your foot back instead of lunging before you kick.
Speed Bag: Stand with feet hip-width apart and raise your arms over your head. Slowly start to rotate your right hand over your left, making sure one wrist rotates over the other. Speed like this for 20 seconds and then rest for 10 seconds. Repeat this 4 times. To advance pick up your speed and to modify go slower and lower your arms to chest height.
Jab Squats: Stand with your feet hip-width apart and lower down into a squat, keeping the weight in your heels. When you get to the bottom do 4 jabs and then come up. That is 1 repetition. Do 6 repetitions for 3 sets. To advance, get lower in your squat and do extra jabs and to modify, make your range of motion smaller.
Star Jump Push: Stand with your feet hip-width apart and just as you would do a jumping jack, raise your arms up over your head and lift your legs up to the sides for a star jump. When you land, open your palms and do one big push to the front. This is 1 repetition. Do 10 repetitions for 2 sets. This is already an advanced move so to modify do a jumping jack instead of the star jump.
Traveling Jabs: Start with feet hip width apart and bring your hands up to guard. Come up onto your toes and hop four times to the right as you jab to the right and then hop it back 4 times to center. This is 1 repetition. Do 8 repetitions on the right and then switch and do 8 repetitions on the left. To modify, do not hop, just jab, and to advance, make your hops longer and bigger.
-Eliza S., University of Massachusetts, Amherst
Jab Punch: Begin with your elbows in and fists at chin height. To throw the jab simulataneously, push off with your back leg and twist your body on your lead leg side, rotating your fist until your arm reaches full extension on contact. Make sure to keep your wrist straight, and don't throw the jab so hard that you injure your elbow on the extension. After contact, immediately recoil your body and bring your hand back to your chin.
Cross Punch: The cross is similar to the jab in mechanics, except that now you're pushing off and twisting with the trail leg side of your body, therefore delivering much more power in the punch. Like with the jab, after contact, you want to immediately recoil and bring your hands back to your chin.
Hook Punch: Plant your rear foot, and begin the motion by twisting slightly toward your lead leg side. Unwind back into your stance as you bend your arm to a 90-degree angle and parallel to the floor. Pivot all the way back on your lead leg foot; and maintain the 90-degree arm position as you make contact, using your abs to generate power and stay balanced. Immediately after the punch, return your hands to your chin.
Upper Cut Punch: Keeping your arm tight to your body, lower your trail leg hand and turn your palm to the ceiling as you slightly twist your body to the punching hand side. Pivot back into your stance by driving off your back leg as you punch in an upward motion with power generated from the legs, hips, and abs. Return to the set position before throwing the next punch.
-Mike B., Duke University
Lunging Knee Strike: From the standing position, take a larger-than-normal step forward with one foot. Lower your back knee toward the ground so that both legs form close to a 90-degree angle. To avoid unwanted stress, make sure your front knee doesn’t surpass your toes. Press through the front heel to come forward out of the lunge. As you exit the lunge, shoot your back knee forward to simulate a knee strike. Then, bring both feet to the ground and begin the next lunge. Alternate sides and perform 3 sets of 16 total steps.
For beginners or those with knee discomfort, try squatting knee strikes instead. Stand with your feet roughly shoulder-width apart. Hold your arms out in front of your body to counter-balance the movement. First, tilt your hips back. Follow by bending your knees to lower your body, so that your thighs are parallel with the floor. Actively keep your knees wide throughout the squat to incorporate larger muscle groups. Make sure your knees don’t surpass your toes. As you rise, shoot one knee forward toward the center of your body as you pull your arms down to simulate a knee strike. Regain the squat-ready position. After each squat, perform a single knee strike in alternating fashion. Perform 3 sets of 10 reps.
Swivel Pushup: Obtain a pushup-ready position. Hands should be below your shoulders, legs should be straight and hips off the ground, so that your backside forms a straight line. Lower your body by bending your arms to a 90-degree angle. On your way up, bring one hand and the opposite foot off the ground. Swivel your hips toward the side of the hand that’s off the ground and simultaneously touch that hand and the opposite foot together. That arm and leg should remain straight. Return to the pushup-ready position with both hands and feet on the ground. Repeat and alternate opposite hand and foot. Perform 3 sets of 8 reps.
A more simplistic variation suitable for less experienced individuals is the knee pushup-to-crunch superset. A superset involves two exercises back-to-back that challenge different muscle groups. Get in a pushup-ready position, but keep your knees on the ground. Perform 10 reps. Immediately after, flip over and get in a crunch-ready position. Lie on your back with your feet on the ground and legs bent at a 90-degree angle. Keep your hands at your side and engage your abdominal muscles to pull your shoulders towards your knees. Your upper body should come about 6 inches off the ground. Perform 15 reps. Complete 3 sets of this superset.
Elevated Single Leg Hip Bridge: Find a stable platform about one foot high. A plyo box or step is ideal. Lie on your back so that your legs form a 90-degree angle on top of the platform. Only your heels should be touching the platform. Raise one leg straight into the air. With arms at your side, press your heel into the platform and extend your hips into the air. The raised straight leg should move towards the ceiling. Perform 10 reps on one leg before switching for a total of 20 reps. Complete 3 sets.
To build a foundation of strength for the exercise above, the floor hip bridge is a suitable modification. Lie on your back with your legs bent at 90-degrees and both heels on the floor. With arms at your side, press through your heels and extend your hips into the air to create a "bridge". Perform 3 sets of 15 reps.
-Frankie R., Virginia Technological Institute and State University
