Overhead Punches are the perfect conditioning exercise for the martial arts trained superhero in you. A holdover from traditional martial arts and Kung Fu training it is designed to be a pretty intensive upper body workout that works quite a large portion of the rest of your body too. 

What's involved: Triceps, shoulders, intercostal muscles, deltoids, glutes, lower back, cardiovascular system, aerobic performance (VO2 Max) if you do them for more than two minutes. 

Powered by: Shoulders and triceps (primarily). 

Tip: Execute them fast, with your knees bent and you also bring the quads into play.