a. Grasp a dumbbell in each hand. Stand with your abs tight and your back flat. Punch your left 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. Repeat 20 to 30 times on each side.
B. 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. Repeat 20 to 30 times on each side.
C. Bring your bent left arm up so it is parallel with the floor. Throw a hook punch, as if you are trying to hit someone on the side of the jaw. Pull back as you bend your knees, sitting back on your heels. Repeat on the other side as you extend your legs. Repeat 20 to 30 times on each side.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.