About This Workout: No standing? No problem. This seated shadow boxing session is designed for anyone with limited mobility, those using wheelchairs, or anyone looking for a high-intensity upper-body cardio burn. We focus on a "Cumulative Combo Build"—starting simple and adding a layer every round to sharpen your coordination, speed, and defense. The Format: • Intervals: 45 Seconds of Work • Recovery: 5 Second "Active Rest" / Reset • Goal: Precision, Snap, and Breath Control The Combination Build: Watch the screen as we build this defensive masterclass: 1. The Foundation: 1 - 2 (Jab-Cross) 2. The Counter: 1 - 2 - Block - 2 3. The Hook: 1 - 2 - Block - 2 - 3 4. The Guard: 1 - 2 - Block - 2 - 3 - Block 5. The Return: 1 - 2 - Block - 2 - 3 - Block - 3 6. The Finisher: 1 - 2 - Block - 2 - 3 - Block - 3 - 2 Coach Aisling’s Pro Tips: • Core Engagement: Even while seated, focus on rotating your torso to get power behind the 2 and the 3. • Tight ...
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