"Dumbbell punches are no joke," Fawkes said, adding that they're great for working your upper arms and shoulders. One note: make sure to use very light dumbbells for this move, no more than five pounds, Fawkes said. Anything heavier risks straining your arms and shoulders and messing with your jab form, "which requires near total-body balance as you rotate your body and lean into the punch."
- Begin with a light dumbbell in each hand, no more than five pounds. (You can also do this move without dumbbells to start.) Stand with your feet wider than hip-width apart, your abs tight, and your back flat.
- Lift both fists in front of your face, keep your core braced, and maintain a soft bend in your knees. This is your starting position.
- Keeping the weight in your right foot, pivot your left foot, rotating your abdomen toward the right as you punch across your body with your left hand. The punch should be tight and controlled, with your fist about shoulder-height and your core tight.
- Bring your left hand back to the centre of your body in a quick, controlled movement. This snap back to your chest should work your core and arm just as much as the punch out.
- Repeat with the right hand, maintaining a tight and stable core throughout.
- This counts as one rep.
Image Source: POPSUGAR Studios