HOME PUNCHING POWER ROUTINE

QUICK POWER PRINCIPLES

1. Power comes from ground up (legs → hips → shoulders → fist)

2. Rotate your hips - this is your engine!

3. Stay relaxed until impact

4. Exhale sharply with each punch

NO-EQUIPMENT POWER EXERCISES

1. Shadow Boxing with Hip Focus Hip rotation tutorial

   • 3 rounds × 3 minutes

2. Explosive Push-Ups Do this

   • 4 sets × 10-15 reps

3. Knuckle Wall Hold 

   • Hold each punch 5 seconds

   • 10 reps each side

4. Tyson Squat Punches Follow along

   • 3 sets × 10 reps (Each leg)

5. Rotational Lunges Tutorial

   • 3 sets × 8 each side

6. Punch-Out Planks Demonstration

   • 3 sets × 30 seconds

7. Max Power Sprints

   • 25 seconds max effort

   • 30 seconds rest

   • 5 rounds

30-MINUTE POWER ROUTINE

Warm-Up (5 minutes)

• 2 min: Jumping jacks/high knees

• 3 min: Shadow boxing (focus on form)

Power Circuit (20 minutes) Do each exercise for 45 seconds, rest 15 seconds, then move to next:

1. Squat Punches

2. Explosive Push-Ups

3. Rotational Lunges

4. Sprints

5. Punch-Out Planks

Complete 4 rounds of this circuit.

Technique Finisher (5 minutes)

• 1 min: Cross focus (power punches)

• 1 min: Hook focus (hip rotation)

• 1 min: Uppercut focus (leg drive)

• 2 min: Combination power work

Keys to Perfect Technique:

Cross: Perfect cross tutorial

• Push from back foot

• Rotate hip and shoulder together

• Turn fist over at extension

• (Watch full video)

Hook: Hook technique

• Weight shift to same side

• Elbow at 90° angle

• Power from hip rotation

Uppercut: Uppercut power

• Drive from legs

• Core rotation

• Connect with first two knuckles

COMMON MISTAKES

1. Arm punching - Power comes from legs and hips!

2. Tense throughout - Stay relaxed until impact

3. Poor alignment - Land with first two knuckles

Remember: Train with purpose, not anger.

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