Performed holding dumbbells, or even water bottles — alternate upper cuts and crossovers for one to three minutes.
- Upper Cuts: With your left elbow against your ribs and your knuckles turned up, punch upward, as if you are punching someone in the jaw under the chin with an uppercut, trying to lift him off the ground. Pull back as you bend your knees, sitting back on your heels. Repeat with the other arm as you extend your legs. Punch for one minute.
- Crossovers: Stand with your abs tight and your back flat. Punch your fist out diagonally, ending at torso level in front of your right ribs, completing a crossover punch. Pull back as you bend your knees, as if you are ducking an incoming punch. Repeat on the other side as you extend your legs, driving up from your heels and into your butt.
Photos: Shona Valeska courtesy of Ultimate New York Body Plan (McGraw-Hill)