The first step before doing any type of exercise is stretching. Stretch your arms and legs as far as possible to prevent injury to your body during the intensive three-minute exercise period.
- Step 2
Once you’ve stretched your muscles, take a dumbbell in both hands. For those just starting out, you may be comfortable with 1-pound to 2.5-pound dumbbells. In any case, depending on their physical condition, the beginner may use dumbbells of up to 5 kilograms.
- Step 3
Stand by way of your feet shoulder-width not together, and with your knees slightly bent. You are going to do a succession of 6 exercises, dedicating 30 seconds to each one (the equivalent of 3 minutes). While keeping your knees bent, quickly lift the weights to the sides of your body. Raise and lower the weights at a brisk pace for 30 seconds.
- Step 4
After 30 seconds, place your arms over your head with the weights and lift and lower them over and over again. Continue the movement for 30 seconds. There is no rest time between exercises. Three whole minutes of work without stopping.
- Step 5
Next, bring your arms to the sides of your body and lift the weights and bring your arms back to the side of your body. Perform these steps quickly and for 30 seconds.
- Step 6
Then, place your arms directly in front of you holding the weights together and vertically. Begin to open your chest by moving the weights outward (that is, spreading your arms) and then return them to the original position. Do this exercise for 30 seconds.
- Step 7
The last exercise is the most difficult. Hold both dumbbells firmly in your hands and start throwing punches as if you had an enemy in front of you. Land punches at normal speed for 20 seconds and increase punch speed for the last 10 seconds.