45-Minute Shadow Boxing Workout (No Gear or Partner Needed)

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Today’s shadow boxing workout consists of 12 x 3-minute rounds of skill development with 45-second rest intervals. It can requires no partner or equipment and can be completed anywhere in under 45 minutes. These drills are designed to improve boxing-specific footwork, head movement, and combination punching skills, but they also make a great home workout for anybody looking to train like a boxer.

Depending on your fitness level, and the intensity you bring to the session, this shadow boxing workout should be considered a light-to-moderate skill and cardio session. Incorporate it into your training plan accordingly.

As always, full exercise explanations are either linked or included further down the page. We welcome all comments and requests through our Facebook training group.

45-Minute Shadow Boxing Workout

00:00-10:30 – Footwork drills

3×3-minute footwork drills (3:00 on/0:45 off) as follows:

  • Round 1: Locche loops
  • Round 2: Figure-8s
  • Round 3: Lateral Weldon shuffle

All footwork drills described in full here.

Precision Striking’s rhythm drill can be used in place of the Lateral Weldon shuffle.

10:30-21:45 – Head movement drills

3×3-minute head movement drills (3:00 on/0:45 off) as follows:

  • Round 4
  • Round 5
  • Round 6