Muscle group: full body (arms, core, legs).
Intensity: between moderate and intense.
Directions
- Stand in a wide stance, toes pointing outwards at a 45-degree angle.
- Lower your body into a sumo squat by bending your knees and pushing the hips back, keeping your chest lifted and back straight.
- Hold this sumo squat position throughout the exercise.
- Rotate your torso as you punch your right arm across your body to the left.
- Return the right arm to the starting position and repeat the movement with your left arm, punching across your body to the right.
- Continue alternating punches.
Modifications: if the exercise feels too intense, raise from the squat and continue punching in a standing position, or try Cross-body punches.
Mistakes
- Leaning too far forward: Keep your chest lifted and your back straight throughout the exercise to avoid putting excess strain on your lower back.
- Allowing your knees to cave in: Be sure to keep your knees in line with your toes throughout the exercise to avoid putting stress on your knees.
- Forgetting to engage your core: Keep your core muscles engaged throughout the exercise to stabilize your body and improve your balance.
Conclusion
Sumo squat punches are a dynamic and effective exercise that offers various benefits. It engages multiple muscle groups, including the legs, glutes, core, and upper body, providing a full-body workout.
The combination of squatting and punching movements elevates the heart rate, making this exercise a great addition to a cardiovascular workout and HIIT.
Sumo squat punches require core stabilization to maintain balance and control during the movement, promoting core strength and stability.
In summary, sumo squat punches are a versatile total body exercise that improves endurance and promotes functional strength. Incorporating it into a circuit training can enhance the overall effectiveness of the workout, making it an excellent addition to a well-rounded fitness routine.