right arm by rotating your right hip forward to power your punch - punch 'up' with your fist, keeping your elbow close to your body as you punch and bent about 90 degrees (imagine you are aiming for under your opponent's chin). Return to guard, and then quickly do an uppercut with your left arm. HOOK Next, perform a hook with your right arm. Bend your elbow 90 degrees, turning your fist palm down, and bring your arm shoulder height and parallel to the floor. This punch comes around from the side and 'strikes' about a foot in front of your chin (imagine this punch is aimed at the side of your opponent's head). Return to guard, and quickly throw a hook with your left arm. DUCK Bring your arms back to guard, and then quickly squat down, bending your knees and sitting back into your hips, keeping your back straight and chest lifted. Quickly standing up again. Do two times in a row. Speed bag drill This cardio toner targets your biceps, shoulders and those dreaded bat wings on the backs of the arm. Plus, it'll help you build speed and coordination. To do: Stand with your feet hip-width apart, arms 90 degrees, hands in fists in front of your chin. Circle your fists around each other as fast as you can (as if you were hitting a speed bag with the edge of your fists each time). Do this for 30 seconds in one direction, and then reverse