Step by step instructions, muscle activation and variants for the Punch Twist.
A rotational bodyweight exercise that mimics alternating punches with a full torso twist, targeting the obliques and core while improving rotational power and coordination. It doubles as a light cardiovascular warm-up or conditioning drill.
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The Punch Twist is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.