SHIFT Fit
Shadow boxing
Shadow boxing: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand balanced with hands up. Throw relaxed straight punches into open space, rotate gently through the ribs and hips, and bring each hand straight back to guard.
- Keep it controlled enough that you could stop the rep cleanly at any point.
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 |
|---|---|---|
| beginner | 5 minutes | none |
| beginner | 5 minutes easy continuous movement at a conversational pace. | none |
| advanced | 15 minutes | none |
| standard | 15 minutes | none |
| advanced | 5 minutes easy continuous movement at a conversational pace. | none |
| standard | 5 minutes easy continuous movement at a conversational pace. | none |
Safety and comfort
- What it should not feel like: shoulder pain or wild twisting through the knees
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.