Stand up straight with your feet slightly wider than hip-distance apart.
Hold a weight in each hand.
Allow your knees to soften.
Curl your hands into a fist and bend your elbows, keeping your fists close into your chest.
Alternately punch your hands in an arch from your side and then forwards and in, ensuring you quickly bring your hands back into your chest after you have punched.
Allow your upper body to rotate and dip with the punches.
Tighten your abdominal muscles to ensure your lower body stays still.
