Shadow Boxing
Throwing punches and moving on your feet against an imaginary opponent. Improves upper-body endurance, coordination and conditioning.
Primary muscles
- Cardiovascular System
- Front Delts
- Obliques
Secondary muscles
- Triceps
- Serratus Anterior
- Calves (Gastrocnemius)
- Chest (Pectoralis Major)
- Sets
- 3–6
- Duration
- 1–3 min
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in a boxing stance, feet staggered shoulder-width, knees soft, hands up guarding the chin.
Stay light on the balls of your feet and move around.
Throw jabs, crosses, hooks and uppercuts in combinations.
Rotate through the hips and back foot to power each punch.
Return your hands to guard after every punch.
Mix in slips and footwork between combinations for the full round.
Breathing: Exhale sharply with each punch and keep breathing between combinations.
Coaching tips
Hands back to the face
Turn the hips
Stay on your toes
Common mistakes
Dropping the hands
Locking the elbows on punches
Standing flat-footed
Safety notes
Do not snap punches to full elbow lockout.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.