Ready to level up your striking? This shadow boxing session focuses on fluid transitions, head movement, and high-volume output. We’re working through 16 high-intensity intervals: 45 seconds of work followed by a lightning-fast 5-second reset.
From foundational 1-2-3-2 sequences to advanced roll-steps and high-to-low burnouts, this routine is designed for boxers who want to improve their "flow" while building elite conditioning.
The Workout Breakdown:
• 01: 1-2-3-2 (The Foundation)
• 02: 1-2-3-2-Body Hook-Body Hook
• 03: Jab-Lead Upper-2-Slip-Rear Upper
• 04: 1-2-Roll Step-2-3-2
• 05: 1-2-Roll Step-2-3-Roll Step-3-2
• 06: BURNOUT: Nonstop Uppercuts
• 07: Jab-Lead Hook-2
• 08: 1-2-Step Forward Double Jab-Step Back-Rear Upper
• 09: Jab-Lead Upper-Rear Body Hook-Lead Upper
• 10: 1-2-3-Slip-Lead Upper-2
• 11: 1-2-3-Slip-Lead Upper-2-Step-2-3-2
• 12: 1-2-Upper-Upper-3
• 13: 2-Rear Upper-3
• 14: 1-2 High / 1-2 Low
• 15: 1-2 High / 1-2 Low-3
• 16: FINISHER: 1-2s High to Low Burnout
Equipment: None (Optional: Hand weights or boxing gloves for added resistance).