Shadow boxing is a form of exercise and training in combat sports, particularly in boxing and martial arts, where a person practices their technique without an opponent or physical contact. The term "shadow" refers to the imaginary opponent that the practitioner visualizes during the workout. It is usually performed in front of a mirror or an open space, allowing the individual to observe and correct their form and movements. Shadow boxing is an intense workout that elevates the heart rate, making it an effective cardio exercise. It helps improve endurance and stamina.
First, Hold both hands up at shoulder height.
This is the starting position.
From here, punch both hands forward and extend your arms as best you can then bring them back in. From here we will repeat the movement but next punching to the side. Then punching above your head. Then finally punching down. Continue the exercise for the allotted time. You can increase the difficulty by using wrist weights.