Learn how to cross, jab, and uppercut like a pro in this shadowboxing for beginners workout.

Don’t be surprised if you work up a sweat!

Experts in This Article

certified personal trainer and Rumble boxing instructor.

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First of all, your fighting position is key.

For as solid as your core is, your shoulders need to be equally loose.

But you dont want your arms to be wet noodles, either.

Two young women practicing ballet with a teacher in the dance hall.

certified personal trainer and Rumble boxing instructor.

Its going to feel a little funky, Platania says.

Inthis new video, Platania is here to lead you in a 20-minute shadowboxing for beginners workout.

You didnt hear it from me, but you could go for it.

Woman doing hip exercises

Equipment needed:Some space to move around, and your fists.

Who is this for?

:Shadowboxing beginners who want to learn the fundamentals, and get in a good sweat!

Cropped image of woman doing lunge yoga pose

First up is establishing your fighting stance, your boxer stance.

You always want to think that your punches start and end right here, says Platania.

Instead of thinking one foot in front of the other, you want to think railroad tracks, right?

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

certified personal trainer and Rumble boxing instructor.

This is your home base.

Finally, youll learn a defensive move, which is a duck.

Just a little drop of the knees and then you come right back up, says Platania.

Woman doing arm exercise without weights while sitting on mat at home.

Next, youll add in a jab and a cross to the combo.

Return to uppers but pick up the tempo.

Next, replace the jab and cross with a hook on each side in between the uppers.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Continue with the uppers, but add a drop in between each side.

Finally, put all six moves together for 30 seconds.

Recover for 30 seconds in a plank.

Round 3

This round takes it up a notch with three-move combos.

The first one is a jab-jab-cross.

Next youll try a jab-cross-hook, then an uppercut-uppercut-hook.

Finish up on the jab-jab-cross.

This round you get 30 seconds of recovery doing reverse lunges.

For the first two minutes, repeat rounds of 20 jab-crosses, followed by a front and back hook.

For the final minute, youll do all six moves in a row, quickly and with power.

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