Shadow boxing

Full bodyeasytimedno equipment

Boxing against an imaginary opponent: from a staggered guard (left foot forward, fists at the chin, elbows in), throw a straight left jab and then a straight right cross, fully extending the punching arm at shoulder height while the other fist stays at the chin, and return to guard after every punch; on the cross the rear heel turns and lifts and the hips drive forward.

How to do it

1. Stand in guard: left foot forward, right foot back on its ball, knees soft, fists at the chin and elbows tucked in.
2. Jab: extend the left arm straight forward at shoulder height, then bring it straight back to the chin.
3. Cross: turn the right heel up and out, drive the right hip forward and extend the right arm straight forward at shoulder height; bring it back to the chin.
4. Keep alternating jab and cross, always returning to guard, breathing out with each punch. Left-handed: mirror the stance.

Muscles worked

Main: shoulders
Supporting: triceps, obliques, chest, abs, calves, quads