Chontel recommends using a pair of two-kilogram weights for this exercise.
- Start standing with a dumbbell in each hand. Plant your feet in a split stance. If you're left-handed your right leg should be in front. If you're right-handed, your left leg should be in front.
- Raise your arms slightly and bend your elbows to hold the dumbbells at chin height with your palms facing in.
- On an exhale, throw a punch with your left arm first, if you're right-handed first, or your right arm if you're left-handed. Then bring the dumbbell back to your starting position. Repeat on the opposite side.
- Repeat for 40 seconds and then take 20 seconds of rest.
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