Start in an athletic stance with your hands up in guard. Perform a full bodyweight squat. Come back to stance and throw a hook. Repeat the squat and throw a hook with the opposite arm. Continue for 20 seconds, alternating throwing hooks with each arm. Rest for 10 seconds. Repeat x 3. Key points: Throw each hook with intention and force. Focus on good hip rotation and twist of the planted foot to transfer power for each punch. Added challenge: Turn the squats into a squat jump.