SHIFT Fit
Boxer shuffle
Boxer shuffle: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in boxing stance with hands up.
- Shift lightly between feet with small foot movements. Keep steps low and avoid crossing feet.
- 5 minutes continuous at an easy conversational pace. Start and finish gently. This is a duration option, not a fitness-level assessment. Keep steps low and avoid crossing feet.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 5 minutes continuous at an easy conversational pace. | none |
| intermediate | 10 minutes continuous at an easy conversational pace. | none |
| intermediate | 15 minutes continuous at an easy conversational pace. | none |
| intermediate | 2 minutes easy, then 4 × (1 minute moderate + 1 minute easy), then 2 minutes easy. | none |
| intermediate | 2 minutes easy, then 4 × (2 minutes moderate + 1 minute easy), then 2 minutes easy. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Rushing; lifting the knees beyond control; adding jumps or twisting the knees. Exercise check: Keep steps low and avoid crossing feet.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.