Push-up + jab + cross

Muscles worked

You need

How to do it

1. Drop into a push-up position and perform one full push-up, chest to just above the floor.
2. Jump or step your feet in, rise to your fighting stance, and immediately throw a jab and a cross - full extension, hips behind the cross - then drop back down for the next push-up.
3. One rep is the whole sequence: press, rise, strike, strike, down.
4. The transitions are where it earns its difficulty, so make them fast and land in a proper stance every time.