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Weighted Traveling Punch 101 Video Tutorial

Gym Advanced Variation Strength


Weighted Traveling Punch
Weighted Traveling Punch

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Push (Bilateral)

Required Equipment


Fitness Level











The Weighted Traveling Punch is a dynamic exercise aimed at targeting the abs with secondary emphasis on the obliques. Utilizing resistance bands, this exercise involves performing a punching motion while moving laterally, mimicking a boxing movement. As the individual punches with resistance provided by the bands, the core muscles, particularly the abs, are engaged to stabilize the torso and generate power. The lateral movement engages the obliques, aiding in rotational stability and strengthening. The exercise effectively combines cardio and strength training, promoting core strength, stability, and endurance.

How to Perform

  1. Begin by attaching a resistance band to a sturdy anchor point at waist height.

  2. Stand facing away from the anchor point with your feet shoulder-width apart, knees slightly bent, and core engaged for stability.

  3. Hold one end of the resistance band in each hand, with your arms bent at 90-degree angles and elbows tucked in close to your sides.

  4. Step away from the anchor point to create tension in the band, ensuring there is enough resistance to challenge your muscles but not too much that it compromises your form.

  5. Keeping your core tight and your upper body stable, initiate the movement by rotating your torso to one side, simultaneously extending your arm forward in a punching motion.

  6. As you punch, engage your abs and obliques to generate power and control the movement.

  7. Allow your torso to rotate naturally with each punch, ensuring that your hips and shoulders move together to maintain alignment and stability.

  8. After completing the punch on one side, quickly retract your arm and rotate your torso back to the starting position.

  9. Repeat the punching motion on the opposite side, punching across your body while maintaining tension in the resistance band.

  10. Continue alternating sides, performing controlled and powerful punches while maintaining proper form and alignment. Aim for a smooth and rhythmic movement pattern, focusing on engaging the abs and obliques throughout the exercise.


  1. Begin by anchoring a resistance band at waist height and step away to create tension.

  2. Stand with feet shoulder-width apart, knees slightly bent, and core engaged.

  3. Hold the band with both hands, elbows bent at 90-degree angles.

  4. Initiate the movement by rotating your torso to one side while extending your arm in a punching motion.

  5. Engage your abs and obliques to generate power and control the punch.

  6. Rotate your torso back to the starting position after each punch, keeping hips and shoulders aligned.

  7. Alternate sides, punching across the body with each rotation.

  8. Maintain tension in the band throughout the exercise for consistent resistance.

  9. Focus on smooth, controlled movements, avoiding jerky motions.

  10. Keep the core tight and maintain proper posture to maximize effectiveness and prevent injury.

How Not to Perform

  1. Avoid leaning too far forward or backward: Maintain an upright posture throughout the exercise to prevent strain on the lower back and ensure proper engagement of the abs and obliques.

  2. Do not use excessive momentum: Resist the urge to swing your arms forcefully during the punching motion. Instead, focus on controlled movements to maximize muscle engagement and prevent unnecessary strain on the joints.

  3. Avoid locking out the elbows: Keep a slight bend in the elbows throughout the movement to maintain tension in the muscles and protect the joints from hyperextension.

  4. Do not neglect core stability: Engage your core muscles throughout the exercise to stabilize your torso and support proper form. Neglecting core activation can lead to compensatory movements and reduce the effectiveness of the exercise.

  5. Avoid letting the band snap back: Control the resistance band at all times and prevent it from snapping back uncontrollably after each punch. This helps to maintain tension in the muscles and reduces the risk of injury.

  6. Do not punch too forcefully: While it's important to punch with power, avoid overexerting yourself and using excessive force. Focus on controlled movements and proper technique to maximize muscle activation and minimize the risk of strain.

  7. Avoid twisting excessively at the hips: While some rotation is necessary to engage the obliques, avoid excessive twisting at the hips, which can strain the lower back. Focus on rotating the torso while keeping the hips relatively stable.

  8. Do not hold your breath: Maintain a steady breathing pattern throughout the exercise to ensure adequate oxygen flow to the muscles. Exhale as you punch and inhale as you return to the starting position, coordinating your breath with the movement.

  9. Avoid rushing through the exercise: Perform each punch with deliberate control and focus on proper form. Rushing through the exercise reduces effectiveness and increases the risk of injury.

  10. Do not neglect proper warm-up: Before starting the exercise, ensure you properly warm up your muscles to prevent injury and optimize performance. Dynamic stretches and light cardio can help prepare the muscles for the workout ahead.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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