Shadow Boxing
Execution Guide
- Stand in a boxing stance — lead foot forward, hands up protecting your face.
- Throw combinations of jabs, crosses, hooks, and uppercuts.
- Rotate your hips and pivot your feet with each punch for power.
- Keep your non-punching hand by your face at all times.
- Move your feet — bob, weave, and circle to simulate real boxing.
Range of Motion
Full extension on punches with hip rotation and footwork.
Common Mistakes to Avoid
- ×Dropping the hands between punches
- ×Punching with only the arms instead of using hip rotation
- ×Standing flat-footed without footwork
Prescription
3Sets
10-15Reps
Rest interval24 hours
Goal
Improve coordination, cardio endurance, and upper body conditioning
Difficulty
Beginner
Burn (10m)
70-100
Equipment
None
Anatomy
Primary
ShouldersCore
Secondary
ChestTricepsHip FlexorsCalves