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Punch Step Forward

Punch Step Forward

The Punch Step Forward is a dynamic exercise that combines upper body strength and lower body power, making it an excellent addition to any workout routine. This exercise primarily targets the muscles of the upper body, including the shoulders, chest, and arms, while also engaging the lower body muscles such as the quadriceps, hamstrings, and glutes. To perform the Punch Step Forward, you will start by standing with your feet shoulder-width apart and your knees slightly bent. Begin by extending your left arm forward with a punching motion, while simultaneously taking a step forward with your right foot. As you step forward, transfer your body weight onto your right leg, engaging the muscles of your glutes and quadriceps. Repeat on the opposite side by extending your right arm forward with a punch, and stepping forward with your left foot. This exercise can be performed at a moderate to high intensity, depending on your fitness level and goals. If you are looking to increase the intensity, you can incorporate hand weights or resistance bands to add resistance to the punching motion. Remember to maintain proper form throughout the exercise by keeping your core engaged, chest lifted, and shoulders relaxed. Incorporating the Punch Step Forward into your workout routine can help improve upper body strength, coordination, and cardiovascular endurance. It can be utilized as a warm-up exercise, or as part of a circuit training routine to elevate your heart rate and challenge multiple muscle groups simultaneously. Aim to perform 2-3 sets of 10-15 repetitions on each side for a well-rounded workout. Get ready to punch, step, and power up your fitness journey with this dynamic exercise!


  • Start in a standing position with your feet shoulder-width apart.
  • Bend your knees slightly and engage your core muscles.
  • Step forward with your left foot, extending it out in front of you.
  • As you step forward, punch your right arm forward, extending it fully.
  • As you punch, rotate your torso to generate power and engage your oblique muscles.
  • Simultaneously, bring your left arm back, bending it at the elbow.
  • Repeat the punch step forward on the other side by stepping forward with your right foot and punching with your left arm.
  • Continue alternating sides for the desired number of repetitions or duration of the exercise.
  • Remember to maintain good posture, keep your core engaged, and breathe throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of each punch.
  • Incorporate plyometric movements to increase power in your punches.
  • Include cardio exercises like running or jumping rope to improve overall endurance.
  • Engage your core muscles throughout the exercise to enhance stability and balance.
  • Gradually increase the intensity and duration of your workouts to challenge yourself.
  • Follow a well-balanced diet to fuel your body with the necessary nutrients for optimal performance and recovery.
  • Ensure you have proper warm-up and cooldown routines to prevent injury and promote flexibility.
  • Listen to your body and take rest days when needed to avoid overexertion and promote muscle recovery.
  • Consider wearing proper boxing gloves or hand wraps to protect your hands and wrists from injuries.
  • Stay consistent with your training and don't get discouraged if progress is gradual; improvements take time.


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