Shadow Boxing Fundamentals

Build your shadow boxing skills with a focus on footwork, defense, and clean combinations. No equipment needed.

beginner24 min7 rounds

R1Dynamic Warm Up

warmup

High knees, butt kicks, arm swings, torso twists. Get your whole body warmed up.

3:00 + 30s rest

R2Footwork Drill

technique

Practice your boxing footwork: forward, backward, lateral movement. Stay in your stance the whole time.

3:00 + 30s rest

R3Jab & Move

technique

Throw a jab, then move. Step left and jab. Step right and jab. Circle and jab. Constant movement.

1 (Jab)

3:00 + 30s rest

R4Combo Round 1

bagwork

Shadow box with 1-2 and 1-2-1 combos. Focus on smooth, flowing combinations with movement between.

1-2 (Jab-Cross)1-2-1 (Jab-Cross-Jab)

3:00 + 60s rest

R5Combo Round 2

bagwork

Add the hook! Practice 1-2-3 combinations. The hook comes from your lead hand with a bent arm.

1-2-3 (Jab-Cross-Hook)

3:00 + 60s rest

R6Free Shadow Boxing

bagwork

Put it all together. Mix all your combos with footwork. Visualize an opponent.

1-2 (Jab-Cross)1-2-3 (Jab-Cross-Hook)1-1-2 (Jab-Jab-Cross)

3:00 + 30s rest

R7Cool Down & Stretch

cooldown

Slow shadow boxing for 30 seconds, then full body stretch. Hold each position.

2:00