Standing

Main workout

Calf Raise with Soft Punches

Standing legs movement. Rise onto your toes while performing short arm strikes at rib height.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 3,200
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #64of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesLegs Shoulders

How to do it

Rise onto your toes while performing short arm strikes at rib height.
Lower your heels and repeat in a steady tempo.

About Calf Raise with Soft Punches

Calf Raise with Soft Punches combines a rise onto the forefeet with short arm extensions around rib height. It asks you to coordinate a changing support position and compact arm movements.

What to focus on

Keep the heel raise small enough to lower quietly.
Use short arm motions with soft elbows.

Make the movement smaller

Rehearse the arm motion with heels down, or use a low heel lift beside fixed support.

A mistake to watch for

Using the punches to propel the body upward. Reduce the arm effort and control the feet.

Practice time and pacing

The app assigns 30 seconds to Calf Raise with Soft Punches. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

It first appears on day 4 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Standing · No equipment

Heel Raise Flow

Legs

Shoulders

Difficulty 1/5Clarity 5/5

Stand with feet parallel and rise onto your toes while raising your straight arms overhead.