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Shadow Boxing Drag to rotate
Cardio & HIIT

How to do Shadow Boxing

Shadow boxing throws jab and cross punches in a fighting stance, building cardio, shoulder endurance and coordination.

Difficulty
Beginner
Equipment
None
Sets & reps
3 rounds of 1-2 minutes

Target muscles

  • Shoulders
  • Triceps
  • Obliques

Also works

  • Chest
  • Calves
  • Core
  • Upper Back
PrimarySecondary
Technique

Step-by-step instructions

  1. Stand in a staggered stance with your left foot forward.
  2. Raise both fists to your chin in a guard position.
  3. Throw a jab by extending the left arm straight forward.
  4. Return to guard, then rotate your hips and throw a right cross.
  5. Keep alternating jab and cross while staying light on your feet.

Common mistakes

  • Dropping the hands between punches.
  • Locking out the elbows forcefully.
  • Punching with the arm only, without hip rotation.
  • Standing flat-footed.

Benefits

  • Improves cardiovascular endurance.
  • Tones shoulders and arms.
  • Develops coordination and reaction speed.
  • Relieves stress.

Shadow Boxing: Jab, Cross, Repeat

Shadow boxing is a fun cardio workout that needs no bag and no partner. Rotating through the hips and torso to throw straight punches trains the shoulders, arms and core while keeping your heart rate up.

Boxing Basics:

  • Always return your hands to guard by your chin.
  • Rotate the back foot and hip on the cross.
  • Stay light on your feet.
Keep going

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