Things You'll Need:
- Wrist weights
- Dumbbells
- Weighted jump rope
- Medicine ball
- BOSU ball
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Step 1
Wear some resistance weights. Wear wrist weights to work, school, the store and to any other location you will go to during the course of the day.
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Step 2
Weighted punches.Do weighted punches. Wear the wrist weights and grab a pair of light dumbbells. Now perform a series of straight punches in the air. Keep your core tight and knees slightly bent.
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Step 3
Weighted rope jumping.Jump rope. Get a weighted jump rope and perform sets of 100 jumps with 30-second rest intervals. The extra weight will increase the strength in your arms, shoulders and core. These are all important for punching power.
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Step 4
Starting position of medicine ball throw.Throw a medicine ball. Do one-arm medicine ball throws with a partner, standing about 6 feet apart. Hold the ball in one hand with your elbow down by your side. Now throw the ball forward as hard as you can. Envision you are throwing a shot put, except you are throwing it straight ahead instead of up. Actively engage your hips in this motion. This is where a lot of punching power is generated.
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Step 5
Rolling punches.Train your shoulders. Lie on a BOSU ball with your lower back in contact with the device and your upper body elevated. Your heels should be touching the ground. Grab one dumbbell in each hand and roll from side to side. As you roll to each side, throw a punch up into the air.
