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PUNCH DOWN CROSS

Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides a moderate to intense cardio conditioning that improves endurance.

Focus Upper Body-Aerobic, Shoulders, Cardio
Environment Pool
Pool Depth Fully Anchored
Supervision Not required
Equipment Yes

Exercise Demonstration

How to Perform

  1. Setup in the pool with equipment
  2. Follow movement cues
  3. Focus on tempo and form

Exercise Modifications

Make it Harder (Progressions)

Increase intensity or add resistance equipment.

Make it Easier (Regressions)

Reduce intensity or simplify coordination.

Audience

All Ages

Benefits

Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides a moderate to intense cardio conditioning that improves endurance.

Muscles Worked

  • Upper Body-Aerobic
  • Shoulders
  • Cardio

Equipment Needed

  • Webbed Gloves

When to Use

  • Main set

Exercise Tags

Upper Body-Aerobic Shoulders Cardio aquatic exercise Excel

Attribution

Source TypeExcel
Original AuthorStarr Nixdorf
ContributorPerry Nixdorf
PublicationAbility Fix App
LicenseAll Rights Reserved
Credit RequiredNo
Date Created2021-05-16
Last Modified2025-12-01

External Source

TypeExcel