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Target Muscles: Cardiovascular (Aerobic), Shoulders, Arms & Core.
Ensure that you position your legs into a stable stance when throwing punches, and for best results, really drive through with the punch to engage your core rather than just your arm and shoulder muscles.
This is a great home cardio exercise when the punches are performed in quick succession, and I would recommend you invest in some gloves and pads (I use light kickboxing ones) but cushions or pillows work equally well. The best thing is that you can really release some aggression when working with a partner, though I bear no legal responsibility if you happen to take it too far!