8 Martial Arts Total Body Workout Moves – Part II

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Lying flat on the back, bending knees and feet to be placed flat on the ground.
Bracing abdominals, sitting up and punching across the body till a count of 6 using a single arm.
Returning to beginning pose and repeating the same on the other side as well.
The workout for torso and abs could be intensified by donning some weighted gloves or positioning a punching bag in-between the legs for punching at the peak of every sit up.

Standing by placing feet in a left foot lead posture, paws at level of chin and raising the left knee towards the trunk.
Now kicking straight outwards as though one were smashing a shut gate using the balls of the feet.
Swiftly bringing the leg back and place it reeled behind your right.
Repeating with the right leg as well and continuing to alternate.
For making this move more punishing, try slowing the pace. The minimally used hip flexor muscles would need to exert greater effort for controlling the move.

Starting in a push-up pose.
As one lowers the trunk to the ground, turning the left knee outwards and bringing it towards the elbow.
Gradually returning to beginning pose and repeating with the right leg.
For revving up the power quotient, moving in a gradually and a controlled manner in every repetition. Hence, in case normal push ups are too hard then attempt to do them on the knees as an alternative.

Standing in a right foot lead posture and paws up.
Raising the left knee in the direction of the torso.
Rotating the hips and right foot and kicking the left leg to the side, push through the ball of the feet when one punches with the left arm.
Swiftly bringing the left leg down, place it reeled ahead of the right.
Repeating and switching sides.
When the gluteal muscles are contracted during the maneuver, it would help in boosting the power quotient of the move.

Standing by placing feet in the right foot lead posture, paws up and palms to face one another.
Rotating the hips to the right and extending the left arm, twist the forearm in a manner that the finger nails are to be facing the floor and the arms are aligned with the shoulder.
Returning to beginning pose and repeating on the opposing side as well.
Pacing one’s breaths with the punching moves and exhaling with every punching move, even in case it would quicken the breathing.

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