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Punch Push ups on the group x 10 reps x 3 sets 

Planks 1 minutes each x 3 sets 

Punching wall x 10 reps x sets 

punching dumbells x 10 reps x 3 sets 

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Standing "sideways" or "bladed" (turning your shoulder toward the opponent) is a common technique in certain combat sports, but it is not a universal rule for every fight. The optimal stance depends heavily on whether you are boxing, kickboxing, or in a self-defense situation. Smaller Target: You present about 80% less of your body as a target for strikes.Improved Reach: It extends your lead hand/foot further, allowing for faster jabs and lead-leg kicks.Defensive Guard: It protects your liver and solar plexus (the center of your chest) from direct, straight shots.