Beginners Shadow Boxing Training: 20 minutes, no bag required

“This shadowboxing-only workout focuses on basic punches, short combos, speed, power, and defense,” says Bobbie Jo Davis, CPT, a trainer for Rumble Boxing. If you’re a beginner boxer, this is a great way to learn. And if you’re a seasoned fighter, use this workout as a way to focus on—and perfect—each move.

Davis designed the workout below as part of our Movement of the Month Club, but you can do it anytime and reap the benefits of shadowboxing. “You’ll build your arm endurance, improve your stamina, support your cardiovascular fitness, and gain badass confidence!”

Join the movement

If you’re following our August 2024 Movement of the Month Club, these are the moves for Week 1. You’ll do one boxing combination or exercise every day, Monday through Saturday.

Then on Sunday, do the full 20 minute shadow boxing workout. Do each move or combo for 45 seconds, then do some active recovery (boxer’s bounce, step or walk around, shake it out) for 15 seconds. Repeat with the second and third move or combo.

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Here is your beginners shadow boxing training

In the video below, Davis walks you through the six punches you need to know for the workout: jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. She also explains how to dive. She then walks you through the full workout, which is broken down into short videos and written descriptions below.

1. Jab + footwork

Learn the first punch and develop your footwork. Start in a boxing stance: feet shoulder-width apart with the non-dominant foot (if you’re right-handed, this would be your left foot) slightly forward. The back foot should be at a 45-degree angle. Keep your knees slightly bent, elbows close to your body, and chin tucked.

1. Jab (1): Quickly extend your front hand straight out from your chin, rotate your fist so your palm is facing down just before impact, then quickly pull it back.

2. Step forward, starting with your front leg, and then throw a jab (1). Step back, starting with your back leg, and then throw another jab (1).

3. Jab (1) at normal height, then bend your knees into a semi-squat before throwing another jab (1) from the bent-knee position.

2. Jab + cross

Make combos with the punch and the cross.

1. Cross (2): Perform a straight punch with your back hand, pivot on your back foot and rotate your hip and shoulder forward, palm facing down on impact.

2. Jab (1), followed by a cross (2) as soon as your leading hand returns from the jab.

3. Jab (1), cross (2), jab (1), cross (2), then do a few small bounces on both feet, backwards and forwards. Reset for the next combo.

3. Crochet combination

1. Front Hand Hook (3): Rotate your front arm in a horizontal arc, leading with your elbow and rotating your front foot and hip as you punch, keeping your fist parallel to the ground.

2. Back Hand Hook (4): Pivot onto your back foot and swing your back arm in a tight curve, using your hip rotation to add power with your fist parallel to the floor.

3. Throw a hook with the forehand (3), then a hook with the backhand (4). Take a step forward, leading with your front leg, then step back, leading with your back leg.

4. Uppercut combination

1. Front Hand Uppercut (5): Lower your front hand slightly and move it up in a sharp, vertical line, rotating your front hip to add momentum.

2. Rear Uppercut (6): Bend your knees slightly and then punch upward with your rear hand, rotating your rear hip as you drive your fist in an upward arc toward the target.

3. Throw a front-hand uppercut (5), then a rear-hand uppercut (6). Then bounce forward and back on both feet a few times. Reset for the next combo.

5. 3-punch combo

Now let’s use the punches we learned together in this combination that uses your body And your brain.

1. Prick (1), prick (1), cross (2).

2. Hook with the forehand (3), hook with the backhand (4), uppercut with the forehand (5).

3. Jab (1), cross (2), forehand uppercut (5).

6. Endurance + Defense

These HIIT endurance drills combine defensive and throwing hands to help you build punching speed.

1. Throw a front-hand hook (3), then dive (bend your knees and quickly lower your body to avoid an incoming punch). Then throw a rear-hand hook (4).

2. Jab (1), jab (1), cross (2), duck, duck.

3. Jab (1), cross (2), jab (1), cross (2), forehand uppercut (5), backhand uppercut (6), forehand uppercut (5), backhand uppercut (6).