How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Shadow Boxing
The round before the bag. Footwork, guard, jab-cross-hook without a target to hide behind.
beginnerHomeCult StudioOutdoor
Full body · Shoulders · Core · Bodyweight
How to handle weight
Unloaded, or 0.5–1 kg dumbbells only if the card says so. Most days, empty hands.
Usual programming
3–6 × 90–120s. Empty hands unless you use 0.5 kg bells.
Caution
Light on the feet, chin tucked, hands back to the guard. Do not hyperextend elbows on the cross. Give yourself room.
Setup
Stance, hands up, chin tucked. Mirror if you have one. Give yourself two metres.
Cues
- Snap the jab, don’t shove
- Head movement after the combination
- Light on the balls of the feet
- Exhale on every shot
Common mistakes
- Hyperextending the cross
- Dropping the rear hand
- Planting and arm-punching
- Holding the breath
Home swap
Same drill in a corridor. Shoes on.
