Cardio
Shadow boxing
Throwing punches at the air — cardio for the upper body that is fun and low impact.
Beginner Low impact
How to do it
- Stand in a staggered stance, knees soft, fists up near your chin.
- Punch straight forward with your front hand (jab), then your back hand (cross), rotating your body slightly.
- Return each hand to your chin after every punch.
- Keep light on your feet, and swap your stance halfway.
Form tips
- Do not fully lock your elbow.
- Breathe out with each punch.
Common mistakes
- Dropping your guard between punches.
- Over-reaching.
Easier and harder
Make it easier
Slow the pace.
Make it harder
Add hooks, uppercuts and side steps, or punch faster in 20-second bursts.
