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 Guard: On the "Blocks," keep your glove glued to your cheeks. Don't let your own hand hit your face!
• Snap it Back: Speed comes from the retraction. Pull those hands back to your chin as fast as you throw them.