Shadowboxing allows you to rack up high reps without the resistance of a bag to slow your punches. You'll tone your shoulders, back, and core, which will help you throw faster punches.
Hit on beat: Play five songs that have strong rhythms and last three to four minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.
Combos for each song:
1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
4. Right uppercut, right cross, left hook
5. Right cross, left hook, right hook
Warm Up Like a Champ
Three-time welterweight champ Antonio "the Tijuana Tornado" Margarito shows you how to prime your muscles. Complete each motion 12 to 15 times for enhanced mobility.
Upper body
Arm circles: Draw large circles with your arms, first in a forward motion, then backward.
Crossovers: Swing both arms out to your sides and then cross them in front of your chest.
Core
Shoulder slumps: Tuck your chin toward your chest, drop your shoulders, and bring your chest slightly forward. Next, pull your shoulders back, raise your chin, and lift your chest while arching your back slightly.
Lower body
Hip circles: With your hands on your hips, spread your feet beyond shoulder-width apart. Move your hips clockwise in a circle, then counterclockwise. Repeat with your arms extended out to your sides.