One move

Shadow Boxing

Cardio Conditioning Coordination Upper body Full body

How to read ahead. Do to go one move at a time.

Throw light punches in the air with good stance and rhythm. Surprisingly good conditioning and coordination work that also feels playful.

Option. Keep the intensity conversational. Add light footwork or just stay in place.

Show the steps

1
Stand in a comfortable athletic stance, hands up near the face.
2
Throw controlled punches (jab, cross, light hooks) into the air.
3
Rotate the torso and pivot the feet naturally with each punch.
4
Keep the shoulders relaxed and the core lightly engaged.
5
Breathe with the punches — never hold your breath.
6
Stay light and rhythmic rather than trying to hit hard.