Develop Punching Power and Endurance with these Handweight / Dumbbell Exercises

Step-by-Step Tutorial: Develop Punching Power and Endurance with Handweight / Dumbbell Exercises

Equipment Needed:

• Hand weights
• Dumbbells (1-pound and 3-pound options recommended)
• Comfortable workout attire

Exercise Steps:

1. Straight Punches

   • Hold hand weights or dumbbells in each hand.
   • Extend your arms straight out in front of you.
   • Perform punches at a steady pace, focusing on protecting your joints.
   • Duration: Follow along with the video, taking a 10-second break before moving to the next exercise.

2. Uppercuts (Shoeshine)

   • Roll your hands in a shoeshine motion, performing mini-uppercuts.
   • Maintain a consistent pace and intensity throughout the exercise.
   • Push yourself to go harder if using hand weights.
   • Duration: Follow along with the video, aiming for 3 sets.

3. Overhead Punches

   • Reach up and punch overhead, focusing on full extension.
   • Build stamina and endurance by overcoming the weight's resistance.
   • Maintain a steady pace and form throughout the exercise.
   • Duration: Follow along with the video, taking breaks as needed.

4. Hook Punches

   • Rotate your body and focus on the rotation for each hook punch.
   • Allow the weight to follow through, emphasizing body rotation.
   • Get a stretch in your chest and shoulders with each punch.
   • Duration: Follow along with the video, focusing on form and technique.

5. Lateral Pulses

   • Perform short, fast pulses to work on speed and endurance.
   • Keep the motions controlled and engage your shoulders.
   • Push yourself to finish strong with this challenging exercise.
   • Duration: Follow along with the video, aiming for multiple sets.

6. Repeat the Circuit

   • Cycle through the exercises again, following the video's cues for timing and intensity.
   • Take short breaks between exercises to rest and recover.
   • Focus on maintaining proper form and technique throughout the workout.

7. Cool Down and Stretch

   • After completing the circuit, take a few minutes to cool down and stretch your arms and shoulders.
   • Relax your muscles and focus on deep breathing to aid in recovery.

8. Closing

   • If you enjoyed the workout, consider subscribing to the Precision Striking channel for more fitness content.
   • Remember to focus on building stamina and punching power over time with consistent training.
   • Keep your hands up, chin down, and eyes on the prize for improved performance in your boxing or fitness goals.

By following these steps and incorporating the recommended hand weights or dumbbells, you can effectively develop punching power and endurance through this workout routine.