Beginner Shadow Boxing Workout: 20 Minutes, No Bag Required

Who says you want a heavy bag and gloves to get a heart-pounding boxing workout? Seize a spot in your front room (or outside if the climate’s good!) for a fast 20-minute newbie shadow boxing exercise that packs a severe punch on your health targets.

“This shadowbox-only exercise focuses on primary punches, brief combos, pace, energy, and protection,” says Bobbie Jo Davis, CPT, coach for Rumble Boxing. Should you’re a boxing newbie, this can be a nice method to be taught. And in case you’re a veteran boxer, use this exercise as a method to deal with—and excellent—every motion.

Specialists In This Article

Bobbie Jo Davis, CPT, NASM-certified private coach, coach at Rumble Boxing in NYC, and Nike coach

Davis designed the exercise under as a part of our Motion of the Month Membership, however you are able to do it anytime and reap the benefits of shadow boxing. “You’ll enhance the endurance of your arms, enhance your stamina, help your cardiovascular health, and achieve badass confidence!”

Be part of the motion

Should you’re following together with our August 2024 Movement of the Month Club, these are the strikes for week 1. You’ll do one boxing combo or train every day, Monday via Saturday.

Then on Sunday, you’ll do the total, 20-minute shadow boxing exercise. Carry out every transfer or combo for 45 seconds, then do some energetic restoration (boxer’s bounce, step or stroll round, shake it out) for 15 seconds. Repeat with the second and third transfer or combo.

This is your newbie shadow boxing exercise

Within the video under, Davis will take you thru the the six boxing punches you will must know for the exercise—jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut—in addition to tips on how to duck. Then, she’ll lead you thru the total exercise, which is damaged down with brief movies and written descriptions under.

1. Jab + footwork

Study the primary punch of boxing and set up your footwork. Begin in a boxing stance: toes shoulder-width aside with the non-dominant foot (in case you’re right-handed, this could be your left foot) barely ahead. The rear foot must be at a 45-degree angle. Hold your knees barely bent, elbows near your physique, and chin tucked.

1. Jab (1): Lengthen your entrance hand shortly straight ahead out of your chin, rotating your fist to have your palm going through down simply earlier than affect, then swiftly pull it again.

2. Step ahead beginning along with your lead leg, then throw a jab (1). Step again beginning along with your again leg, then throw one other jab (1).

3. Jab (1) at regular top, then bend your knees right into a semi-squat earlier than throwing one other jab (1) from the bent-knee place.

2. Jab + cross

Create combos with the jab and cross.

1. Cross (2): Throw a straight punch along with your rear hand, pivoting in your again foot and rotating your hip and shoulder ahead, palm going through down on affect.

2. Jab (1), then observe it up with a cross (2) as quickly as your lead hand comes again from the jab.

3. Jab (1), cross (2), jab (1), cross (2), then do a couple of small bounces on each toes, from side to side. Reset for the subsequent combo.

3. Hook combo

1. Entrance-hand hook (3): Rotate your entrance arm in a horizontal arc, main along with your elbow and turning your entrance foot and hip as you strike, fist parallel to the bottom.

2. Rear-hand hook (4): Pivot in your again foot and swing your rear arm in a decent curve, utilizing your hip rotation so as to add power along with your fist parallel to the ground.

3. Throw a front-hand hook (3), then a rear-hand hook (4). Take a step ahead, main along with your entrance leg, then step again, main along with your again leg.

4. Uppercut combo

1. Entrance-hand uppercut (5): Drop your entrance hand barely and drive it upward in a pointy, vertical line, rotating your entrance hip so as to add momentum.

2. Rear-hand uppercut (6): Bend your knees barely, then thrust upward along with your rear hand, rotating your rear hip as you drive your fist in an upward arc towards the goal.

3. Throw a front-hand uppercut (5), then a rear-hand uppercut (6). Then, bounce ahead and again on each toes a couple of instances. Reset for the subsequent combo.

5. 3-punch combo

Now, let’s put the punches we have discovered collectively into this combo that makes use of your physique and your mind.

1. Jab (1), jab (1), cross (2).

2. Entrance-hand hook (3), rear-hand hook (4), front-hand uppercut (5).

3. Jab (1), Cross (2), front-hand uppercut (5).

6. Endurance + protection

These HIIT endurance drills mix protection and throwing fingers that will help you construct punching pace.

1. Throw a front-hand hook (3), then duck (bend your knees and decrease your physique shortly to evade an incoming punch). Subsequent, throw a rear-hand hook (4).