Air Punches March Alternative
12 substitute exercises that target the same muscles
Marching on Spot Press
Bear Walk
Bear Crawl
Cluster
Thruster
Butt Kick and Jumping Jack
Side Punch with Opposite Leg Lift
Kettlebell Double Jerk
Switching Downward Punch
Kettlebell Clean and Jerk
Standing Power Throw
Bodyweight Rear Lunge Front Raise
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Air Punches March trains
Primary Deltoid Anterior Quadriceps
Secondary Gluteus Maximus Rectus Abdominis Triceps Brachii
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