Exercise library · Shoulders
Air Punches March
The Air Punches March is a bodyweight exercise that targets the shoulders, with the core assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Shoulders
- Also works
- Core
- Equipment
- Bodyweight
- Body part
- Cardio
Step by step
- Stand tall with your feet hip-width apart and your hands raised in a light guard position.
- Begin marching in place by lifting your knees one at a time in a steady rhythm.
- At the same time, punch forward alternately with each arm, extending fully without locking the elbows.
- Maintain an upright posture and keep your core engaged while coordinating punches with marching steps.
- Continue the movement at a controlled pace, focusing on smooth transitions between punches.
- Keep breathing steadily while maintaining consistent arm and leg motion.
- Repeat for the desired duration or intensity.
Related exercises
One of 800 exercises in Bravel
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