Get the lowdown on basic punches, gear, and shadowboxing.Read article
Photo courtesy of Shutterstock / Iaroslav Neliubov
Imagine moving like Mayweather, jabbing like Klitschko, even developing a terrifying Tyson-like scowl while at the same time getting ripped like Khan. Sorry, those first three won’t happen. However, it’s still possible to improve your fight game—even without the use of gloves, a heavy bag, or the risk of taking one to the chin—and burn enough fat to give yourself a world-championship physique.
Shadow boxing is a staple for fighters—it’s also a sneaky killer cardio workout. While burning upward of 400 calories per hour, shadow boxing also helps you develop foot speed, hand coordination, and technique. And best of all, it can be done anywhere, anytime for a quick and heart-pumping fight session.
“Shadow boxing is a great full-body workout with minimal impact,” boxing instructor Cole Williams says. “Every punch is like a pulley system, working your hips, core, and shoulders—just shredding your body.“
Of course, Williams, one of the coaches at L.A.’s newly launched BoxUnion studio would much prefer if you’d sign up for one of his signature high-impact, higher-energy boxing classes. But if SoCal isn’t your locale, there’s no reason why you can’t make the beach, your office, virtually anywhere your ring with Williams’ 30-minute, full-body shadow boxing workout.
For a half hour, you’ll be throwing hooks and jabs, running all-out quick sprints, even dropping for a few burpees, leaving your arms and legs trembling, lungs gasping, and heart rate elevated to full fat-burning mode.
“This workout can be done at home, in the backyard, park, gym, and hotel room,” Williams says. “The only thing you need is an open mind! No equipment necessary. Just have fun!”
Just make sure to hydrate, ‘cause you will sweat, Williams says. Pick a good playlist (Williams suggests G-Eazy’s “Good Life” as a good intro). Then get punchin’.
Photo courtesy of Shutterstock / Dean Drobot
THE FIGHT (Two-minute rounds of the following)
FINAL ROUND (Perform each exercise in 60-second intervals)