Cardio

Shadow Boxing

Shadow Boxing is a high-intensity cardio exercise that boosts stamina, speed, & agility. It involves throwing air punches, primarily targeting the arms whilst enhancing shoulder strength, balance, and coordination.
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Shadow Boxing instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, one foot slightly in front of the other.
2
Raise your fists at face level, essentially hugging your face with your fists.
3
Rotate your torso to the left and extend your right fist as if hitting an imaginary target in front of you.
4
Pull your right fist back towards your face while simultaneously extending your left fist.
5
Repeat the sequence changing sides and imagining you're fighting an imaginary opponent, keeping your hands up at all times.
Stand with your feet shoulder-width apart, one foot slightly in front of the other.
Raise your fists at face level, essentially hugging your face with your fists.
Rotate your torso to the left and extend your right fist as if hitting an imaginary target in front of you.
Pull your right fist back towards your face while simultaneously extending your left fist.
Repeat the sequence changing sides and imagining you're fighting an imaginary opponent, keeping your hands up at all times.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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