Shadowboxing Workout

This is a great cardio workout when you are limited on time and/or equipment.

The Warmup

20 seconds on/10 seconds off of the following (2x at each)

• Jumping Jacks
• Squats
• Lunges
• Hip Openers
• Arm/Shoulder circles

The Workout

You will work through 15 different combinations for 45 seconds with weights (something under 5lbs), then repeat that same combination for 45 seconds without weight. You will notice a difference in hand speed without the weights so let those hands fly! Use those 7 seconds between rounds to put down or pick up the weights, otherwise – you are have around 26 minutes of non-stop work.

Set your timer for 30 cycles, 1 tabata. Work time = 45 seconds, rest = 7 seconds.

The Key

1 = front arm straight punch (if you are right handed – this is a jab)
2 = back arm straight punch (if you are right handed – this is a cross)
3 = front arm hook (if you are right handed – this is a left hook)
4 = back arm hook (if you are right handed – this is a right hook)
5 = front arm uppercut (if you are right handed – this is a left uppercut)
6 = front arm uppercut (if you are right handed – this is a right uppercut)

Simple jab/cross/hook/uppercut for a right handed person would be a 1-2-3-6

Here are the rounds you will go through (2x at each then move to the next – doing the first time with weights, the second time without weights)

1. 1-1-2
2. 1-2-3-2
3. 1-2-1-1-2
4. 5-6-5-1
5. Freestyle
6. 1-2-2-3
7. 1-6-3-2
8. 1-2-3-5-2
9. 1-2-5-1
10. Freestyle
11. 6-3-2-2-3
12. 1-2-2-1
13. 1-2-3-6
14. 1-1-1-4-1-2
15. Freestyle