If you’re going into social distancing and working from home I can understand you might be doing your head in.

So today I wanted to give you a shadow boxing workout to try out instead of the regular bodyweight home workout.

You may scoff at the idea of shadow boxing thinking you’re just punching at the air, how hard can it be?

But that couldn’t be further from the truth.

It is actually harder than it looks cause your body doesn’t have a boxing bag or focus pad to stop the punch.

Meaning you have to actually throw a punch, stop it and pull it back in a split second movement.

The other reason why I wanted to share a shadow boxing workout today was cause like I mentioned on Monday, Ive stopped doing the actual boxing workouts so we can continue DPM while still practicing the recommended spacial gaps.

So here’s a workout to try out:

1a. Left-Left-Right x 25
1b. Right-Right-Left x 25

Repeat x 4 sets

2a. Left-Right-Left x 25
2b. Right-Left-Right x 25

Repeat x 4 sets

3a. Doubles @ chest x 25
3b. Double Uppercuts x 25

Repeat x 4 sets

4a. Left-Right HARD @ chest x 50 

(throw a hard punch – you’ll feel the difference when you put power and your hips behind the punch) 

4b. Right-Left HARD @ chest x 50

Repeat x 4 sets


That should give you a nice little workout to get your heart rate up and keep you mentally sane.

Let me know what you think if you give it a go.


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