This front punch engages all the muscles in your arms (plus your chest, back and shoulders too) and the quick switch move keeps your heart pumping to zap away calories quick and melt away arm flab faster.
To do: Stand with your left foot forward, arms “on guard” (hands in fists, elbows bent in close to your body, fists to the outsides of your cheeks).
JAB Throw a ‘jab’ with your left arm by punching straight front, palm facing down, elbow out to the side (without locking the joint), then quickly return your arm back to your on-guard position. Keep your knees soft as you punch.
CROSS Next, do a 'cross' punch with your right arm: Rotate your right hip forward and lift just your right heel off the ground, punching your right arm straight front, rotating fist palm down, bringing elbow out to the side (without locking the joint).