Tae Bo Upper Body Workouts

The complete Tae Bo workout works and strengthens your upper- and lower-body muscle groups with a combination of boxing, taekwondo and dance moves set to contemporary music. Tae Bo can build your shoulder, arm, chest and leg muscles, as well as strengthen your abdominals and back muscles to improve your posture and overall health.

  1. One Punch

    • One of the first basic upper-body moves you learn when doing Tae Bo, the one punch is a jab using your left hand. Using proper form with this punch is essential to getting the most benefit from your workout. Begin with your left foot in front of your right foot in a boxer's stance. Bend your knees slightly with your body weight evenly distributed. Punch your left fist out in front and slightly across your body with a quick snap of the wrist, twisting your arm in a corkscrew motion at the point of impact. Pivot slightly on your front foot. Keep all the muscles of your upper body contracted and controlled as you punch.

    Two Punch

    • The two punch is a cross punch and is performed nearly the same way as the one punch. This time, however, you will punch with your right hand, crossing your body with the punch. Keep your feet in the same position as the one punch. As you punch with your right hand, pivot on your back (right) foot and twist your hips slightly, using your whole body in the movement. Keep your abdominal muscles tight as you punch and your knees slightly bent. You should feel the punch in your shoulder and upper arm muscles.

    Combination Punch

    • Once you've mastered the one and two punches, you are ready to put them together in a combination punch. Combination punches incorporate strength-building with the cardio benefits of quick repetition. Begin with the one punch. Quickly follow it with a two punch. Take one beat of rest, then repeat the punches. Involve your whole body in the movements, pivoting to the right, then the left.

    Cooling Down Your Upper Body

    • To avoid injury and tight muscles, stretch your upper-body muscles thoroughly after your workout. Your shoulders are working hard as you punch. Begin your upper-body cool down with shoulder rolls. Roll your shoulders forward 16 times, then backward 16 times. Repeat for three sets. Stretch your shoulders and upper back by bringing one arm across the front of your body. Use your other arm to pull the arm into a full stretch. Hold for at least 30 seconds, then switch arms.