Exercise

Shadow Boxing

Throw punching combinations at an imaginary opponent using proper boxing form with foot positioning and hip rotation. Keep your hands up near your face for defense and snap each punch from your core.

Also called: Air Boxing · Equipment: cardio

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How to do it

Step by step

  1. Stand with feet shoulder-width apart in a staggered stance (dominant foot back).
  2. Keep your hands up near your face with elbows in and chin tucked.
  3. Throw jabs, crosses, hooks, and uppercuts at controlled intensity, rotating your hips and shoulders with each punch.
  4. Alternate your stance and combinations to work both sides evenly.
  5. Continue for your desired duration at a consistent pace.
Muscles worked

What it trains

Mainly Anterior Deltoid.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the shadow boxing in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.