The perfect power punch uses almost every muscle in the body--from your legs to your shoulders. Take a medicine ball and perform the following movements:
Squats
For this first movement, hold the medicine ball steady in front of your face (for an added workout, extend your arms while holding the ball). Drop into a squat and make sure your knees don’t extend past your feet. Rise and repeat.
Throws
This second movement focuses on your upper body. First, lift the medicine ball over your head. Second, slam the medicine ball to the ground while releasing it from your hands. Repeat.
If you don’t have a medicine ball, you can improvise with a heavy duffel bag, book, or even a basketball.