Step by step instructions, muscle activation and variants for the Lying Cycle Punches.
A floor exercise combining a cycling bicycle-kick leg motion with alternating punches, simultaneously challenging the abs, obliques, and shoulders. The constant alternating movement keeps the core under tension while adding an upper-body conditioning component.
The Lying Cycle Punches 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.
