Shoulder Punch - Hands are at shoulder level, punch one arm and then return to shoulder level. Overhead Press - Fists are resting on the shoulders with the palms facing each other. Extend the arms up over the head keeping the elbows close to the ears. Lower the arms back to the shoulders. Pec Press - Elbows are shoulder height and they are bent.
Hands are in a fist with palms facing forward.
Return the arms to their starting position. Double Side Out - Fists should be under the chin at chest level with the palms facing downward. Extend both arms out to the side keeping the elbows at shoulder height. Return the arms to their staring position. Slice - Similar to the double side out except, one arm goes up and the other goes down.