instructions

To get moving:

Start by standing with your feet slightly wider than shoulder-width apart and your arms down at your sides.

Squat down, ensuring your chest is up, butt is back, and knees are out.

Stand up, and when your legs are extended, throw a cross-body punch with each arm.

Squat down again, stand up, and punch.

A bodyweight squat combined with boxing will have you bobbing and weaving for low-impact greatness.

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. ... So squats can actually help you improve both your upper and lower body strength.