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Shadow Boxing
1 steps Updated 29/08/2026
Shadow Boxing is a bodyweight exercise targeting Shoulders (Deltoids), Arms (Biceps, Triceps).
Step by step
How to perform it
- Stand with your feet shoulder-width apart, one foot slightly in front of the other, and your knees slightly bent. Position your hands in front of your face in a guard position, with your elbows close to your body. Begin throwing punches in the air, alternating between jabs, crosses, hooks, and uppercuts. Use a full range of motion and rotate your hips and shoulders to generate power. Move around as you throw your punches, incorporating footwork to simulate a real boxing match. Step forward, backward, and side to side, keeping light on your feet. Continue shadow boxing for the desired duration, maintaining a steady pace and controlled movements.
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Variations and related exercises
Boxing Left Hook
Boxing Left Uppercut
Boxing Right Hook
Boxing Right Uppercut
Last updated: 29/08/2026
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Shadow Boxing
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