Seated Alternating Water Bottle Cross Punch
Alternating cross punch seated with water bottles
ShouldersIntermediatePowerPunch
At a glance
| Muscles worked | Primary: Shoulders and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Power · Punch |
| Sets & reps | 3 sets × 12-15 each arm |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit on stool holding water bottles
- Step 2: Punch across body alternately
- Step 3: Engage core
- Step 4: Rotate slightly
- Step 5: Repeat
Equipment
- Water bottles optional
Coaching tips
Benefits
Alternating cross punch seated with water bottles
Common mistakes
Rotating too much
Make it harder
Faster punches
Make it easier
Standing version
Breathing
Exhale punching
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.