Demo & instructions
Shadow Boxing
Also known as: Shadowboxing, Air Boxing, Boxing Cardio
Instructions
Throwing punches at the air while staying light on your feet. It raises your heart rate, works the shoulders and trunk, and needs no equipment or partner.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 30 sec – 3 min
Setup
- 1Clear enough space to reach your arms out fully in every direction.
- 2Stand with one foot forward and the other back, about shoulder-width apart, knees soft.
- 3Raise loose fists to cheek height with your elbows tucked near your ribs.
Execution
- 1Bounce gently on the balls of your feet and keep shifting your weight.
- 2Punch straight out with your front hand, then your back hand, turning your hips and back foot into the rear punch.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
