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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Shadow Boxing
CardioBeginner

Shadow Boxing

Throwing punches and moving on your feet against an imaginary opponent. Improves upper-body endurance, coordination and conditioning.

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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

Shadow Boxing movement

Main muscles working (thicker lines)

Starting position

Stand in a boxing stance, feet staggered shoulder-width, knees soft, hands up guarding the chin.

  1. 1

    Stay light on the balls of your feet and move around.

  2. 2

    Throw jabs, crosses, hooks and uppercuts in combinations.

  3. 3

    Rotate through the hips and back foot to power each punch.

  4. 4

    Return your hands to guard after every punch.

  5. 5

    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.

Details

Body parts
Full Body · Shoulders · Core
Equipment
Bodyweight
Movement
Conditioning · Rotation
Exercise type
Cardio
Training goals
Conditioning · Endurance · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Battle Rope Alternating WavesBeginner→
  • Heavy Bag ThrustBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.