How to do the Shadow Boxing
Step by step
- Stand with one foot slightly forward, knees soft, hands up by your chin.
- Stay light on your feet and throw relaxed punches into the air.
- Exhale on each punch and rotate your torso a little as you extend.
- Keep moving and mixing punches at an easy, steady pace.
The thing people get wrong
Keep it a relaxed, conversational effort and take short breaks whenever you need - do not fully lock out your elbows when you punch.
Coaching cue
Snap each punch straight back to your chin instead of leaving your hand hanging out.
Make it easier or harder
- Easier: Punch slower with less footwork and rest between rounds.
- Harder: Throw combinations, speed up, or add a squat or duck between punches.
Muscles worked
- Primary: Cardio, Front delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.