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Shadow Boxing

Full body Beginner

A punching-and-footwork cardio drill that trains the shoulders, arms, and core while sharpening coordination.

How to do a Shadow Boxing

  1. Stand in a staggered stance with knees soft and hands up guarding your face.
  2. Stay light on your feet with a small continuous bounce.
  3. Throw jabs and crosses, rotating your torso and pivoting the back foot.
  4. Snap punches back to guard quickly rather than reaching or overextending.
  5. Add hooks, slips, and footwork to keep the heart rate up.

More full body exercises

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