Punch – Step forward with your lead foot and extend your nondominant arm so that your shoulder, elbow, wrist, and front two knuckles are in alignment. Your punch and your foot should land at the same time. Follow up with a cross, regaining with your rear foot the distance you took in your first step. Then come back to your original stance. Repeat the sequence, shadowboxing for 3 minutes.
Repeat – Play five songs that have strong rhythms and last 3 to 4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash punch combinations, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.
READ: Denzel Washington’s Boxing Workout
While McKnight has no plans to step in the ring as a prize fighter, he said he does train as a boxer. “I got drawn into this boxing thing because I just wanted to stay in shape,” McKnight said. “My trainer didn’t want me to just lose weight. He said if ‘I’m going to train you, I’m going to train you to fight.’ For me, I can’t just go run. I’m fooling my body to think I’m learning something while maintaining a decent shape.”
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