ConditioningReps
Shadow Boxing
Stand with your feet shoulder-width apart, one foot slightly in front of the other, and your knees slightly bent.
Exercise details
- Equipment
- Bodyweight
- Tracking
- Reps
Execution
How to do it
Stand with your feet shoulder-width apart, one foot slightly in front of the other, and your knees slightly bent. Position your hands in front of your face in a guard position, with your elbows close to your body.
Begin throwing punches in the air, alternating between jabs, crosses, hooks, and uppercuts. Use a full range of motion and rotate your hips and shoulders to generate power.
Move around as you throw your punches, incorporating footwork to simulate a real boxing match. Step forward, backward, and side to side, keeping light on your feet.
Continue shadow boxing for the desired duration, maintaining a steady pace and controlled movements.
Form tips
Focus on proper form and technique with each punch to maximize effectiveness and prevent injury.
Breathe steadily, exhaling with each punch and inhaling between movements.
Keep your hands up in the guard position to protect your face, even while moving and throwing punches.
Use your lower body to generate power, rotating your hips and pivoting on your feet with each punch.
Maintain a light and agile stance, allowing you to move quickly and fluidly.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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