Shadowboxing Workout Flow

Shadowboxing is where you build the habit without a bag or a partner. Use a timer. Visualize an opponent. Do not rush.

Feel the mechanics first. Correct yourself. Then turn the pace up.

Pair this flow with punch coding and the five defensive principles.

Setup

• Timer or clock
• Keep positioning. Imagine someone in front of you.
• Hands up, elbows in, torso relaxed.

Each round is 3 minutes. Rest as you would between rounds in the gym.

Round 1

Shadowbox using only footwork and head movement.

Keep hands up, elbows in, and the torso relaxed.

Round 2

Add blocks and parries.

Build a flow of movements. Keep seeing the opponent.

Round 3

Add only the jab.

Keep the elbow tucked. Shoot the jab with clean form.

Round 4

Add the cross. Jab and cross in any combination, plus footwork, head movement, blocks, and parries.

Keep moving into different positions. Hide the cross behind the jab. Elbows tucked.

Round 5

Add the lead hook. Jab, cross, and lead hook in any combination.

Keep punches tight between exchanges: keep one, throw one. Stay loose and moving.

Rounds 6–9

Use all defensive and offensive tools together. All punches, in flow.

How to use this at home and in the studio

This is homework and a warm-up. It is not a replacement for coached rounds.

If you want the flow corrected in real time, book a session. New here? Complete intake first. Packages live on Training.