Create some shadowboxing muscle memory and intuition with these six rounds of boxing combos for beginners.

Theres no one in the ring but you.

(And if you pick the right imaginary target, it can honestly be kinda cathartictrust us.)

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Experts in This Article

certified personal trainer and Rumble boxing instructor.

Its a lot of names, its a lot of numbers, Platania says of the individual boxing moves.

One way to not get overwhelmed is to make this a realistic experience for yourself.

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

certified personal trainer and Rumble boxing instructor.

That aspect of realism also plays into your defense.

Notice again how much Im moving in between each punch, Platania says.

Boxers, I want you to keep in mind it is harder to hit a moving target, right?

Woman doing hip exercises

If I were to stay still, someones going to hit me right away.

If Im moving, its going to be much harder for that opponent to catch me.

Its a lot to remember, but Platania will guide you through every punch, jab, and cross.

Cropped image of woman doing lunge yoga pose

Whoever or whatever your imaginary opponent is, keep them in your sights during these boxing combos for beginners.

Equipment needed:Some space to move around.

Who is this for:Beginning boxers who have alreadylearned the basic punches.

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.

For a more in-depth explanations, watch Plataniasshadowboxing workout for beginnersvideo.

Duck:A defensive move that involves dropping your knees, bobbing down, and popping right back up.

Youll vary speed and aim to build strength, since this punch uses your non-dominant arm.

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

It is the most versatile punch.

We could use this for power.

We could use it for speed, defense.

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

You could gauge your opponent.

This is where you could block a punch.

Thats why this punch is super important.

Its a lot for one arm, so prepare to push through some fatigue.

Were approaching these punches with confidence today, Platania says.

Its okay if theyre not perfect.

Its all about progress and thats why we do this.

Thats why we run round after round.

I want you to turn that brain on and really start to memorize the combos, Platania says.

Get them into your body.

Get that muscle memory activated.

So when it comes time later, we tap right back in.

When she says go, youll execute ones and twos with speed.

When she says drop, you duck.

This is your everything round, Platania says.

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