Step by step instructions, muscle activation and variants for the Sitting Punch Knee Tap on a Padded Stool.
A seated cardio drill performed on a padded stool that alternates punch-like arm drives with tapping the opposite knee, engaging the core and elevating heart rate. The cross-body pattern improves coordination and rotational core activation.
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The Sitting Punch Knee Tap on a Padded Stool 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.