Boxing / Shadow Boxing

Shadow Boxing: Contact-Free Combat Cardio

Shadow boxing involves boxing in the air with combinations, dodges and footwork. It is a complete cardio exercise developing coordination, speed and shoulder/core endurance.

Muscles Targeted

Shoulders, core, legs, triceps, chest.

Execution

1. Guard position: feet shoulder-width, one foot slightly forward. Hands high, chin down.
2. Footwork: stay light on balls of feet.
3. Punches: chain jab, cross, hook and uppercut.
4. Return to guard: always return after each punch.

Duration

3 x 3 minutes (boxing rounds) with 1 minute rest.

Target Audience

All levels. No equipment needed.