Shadowboxing Cardio: Coordination, Speed, Conditioning

About Course

Elevate your fitness with dynamic shadowboxing cardio workouts designed to enhance hand-eye coordination, accelerate striking speed, and boost overall cardiovascular conditioning. This course combines fundamental boxing techniques with interval training principles to deliver a full-body, high-intensity experience—no gloves or heavy bag required.

Benefits of the course

Basic Punch Combinations: Jab, cross, hook, and uppercut sequences for flow and precision.
Footwork Drills: Pivoting, shuffling, and lateral movements to maintain balance and agility.
Hand-Eye Coordination: Timing and visual focus exercises to improve defensive and offensive skills.
Speed Development: Reaction-time drills and progressive tempo work to sharpen hand speed.
Interval Conditioning: Structuring rounds and rest periods for optimal fat-burn and endurance gain.
Posture & Core Engagement: Techniques to stabilize your torso and protect your spine during rapid strikes.

Course Content

Personal Recovery Check-In

Jab Mechanics: Alignment, Snap, and Recoil
Cross Mechanics: Hip Rotation and Body Torque
Hook Mechanics: Elbow Path and Torso Rotation
Uppercut Mechanics: Leg Drive and Arc Pattern
Identifying Proper Punch Form

Forward/Backward Shuffle: Maintaining Balance Under Movement
Lateral Step & Slide: Quick Side-to-Side Transitions
In-and-Out Drill: Closing and Creating Distance Rapidly
Matching Footwork Patterns to Drill Objectives

Basic 1–2 Combo: Jab–Cross Rhythm and Flow
1–2–3 Combo: Adding the Lead Hook Smoothly
Incorporating Uppercut: 1–2–5–2 Sequence
Sequencing Punch Combos Smoothly

Metronome Punching: Tempo Control for Hand Speed
Reaction Ball Drills: Improving Reflexes
Recognizing Cues of Increased Hand Speed

Tabata Shadow Rounds: 20s Work / 10s Rest Structure
EMOM Sessions: Every Minute on the Minute Punch Sets
Performance Logging: Tracking Rounds, Punch Count, RPE
Designing Effective Work-Rest Ratios

Instructor

dsadsa dsadasd

4.89

(9 Ratings)

€123.00

Add to cart

30-Day Money-Back Guarantee

Update:May 28, 2025
Lectures15
Skill LevelIntermediate
Languageenglish,arabic
Quizzes6
Course Duration: 6h 26m

Your Instructor

dsadsa dsadasd

0 Courses
9 Reviews
0 Students

Requirements

Space: A clear area of at least 6×6 feet to move safely in all directions.
Time: 20–30 minute workout blocks, adjustable based on fitness level.
Baseline Fitness: Comfortable with light jogging or bodyweight intervals for at least 10 minutes.
Attire: Lightweight, breathable athletic wear and supportive footwear.
Warm-Up: Complete the provided dynamic warm-up (joint rotations, light shadow jabs) before each session.
Progression: Begin with basic combinations at slow tempo; increase speed, rounds, or add complex combos as you advance.
Safety Note: Keep elbows slightly bent at impact to protect joints; maintain relaxed shoulders to avoid tension.

Target Audience

Beginners looking to learn boxing fundamentals in a low-impact format.
Fitness enthusiasts seeking an equipment-free, high-intensity cardio option.
Athletes aiming to improve agility, reaction time, and upper-body conditioning.
Trainers and coaches wanting structured shadowboxing protocols for clients.

Shadowboxing Cardio: Coordination, Speed, Conditioning

€123.00

Shopping cart

About Course

Benefits of the course

Course Content

Personal Recovery Check-In

Jab Mechanics: Alignment, Snap, and Recoil

Cross Mechanics: Hip Rotation and Body Torque

Hook Mechanics: Elbow Path and Torso Rotation

Uppercut Mechanics: Leg Drive and Arc Pattern

Identifying Proper Punch Form

Forward/Backward Shuffle: Maintaining Balance Under Movement

Lateral Step & Slide: Quick Side-to-Side Transitions

In-and-Out Drill: Closing and Creating Distance Rapidly

Matching Footwork Patterns to Drill Objectives

Basic 1–2 Combo: Jab–Cross Rhythm and Flow

1–2–3 Combo: Adding the Lead Hook Smoothly

Incorporating Uppercut: 1–2–5–2 Sequence

Sequencing Punch Combos Smoothly

Metronome Punching: Tempo Control for Hand Speed

Reaction Ball Drills: Improving Reflexes

Recognizing Cues of Increased Hand Speed

Tabata Shadow Rounds: 20s Work / 10s Rest Structure

EMOM Sessions: Every Minute on the Minute Punch Sets

Performance Logging: Tracking Rounds, Punch Count, RPE

Designing Effective Work-Rest Ratios

Instructor

dsadsa dsadasd

Your Instructor

dsadsa dsadasd

Requirements

Tags

Target Audience

Shadowboxing Cardio: Coordination, Speed, Conditioning

Explore

Categories

Additional

Shopping cart

Shadowboxing Cardio: Coordination, Speed, Conditioning

About Course

Benefits of the course

Course Content

Intro Module: Personal Recovery Check-In

Personal Recovery Check-In

Module 1: Punch Mechanics & Technique Fundamentals

Jab Mechanics: Alignment, Snap, and Recoil

Cross Mechanics: Hip Rotation and Body Torque

Hook Mechanics: Elbow Path and Torso Rotation

Uppercut Mechanics: Leg Drive and Arc Pattern

Identifying Proper Punch Form

Module 2: Footwork & Movement Mechanics

Forward/Backward Shuffle: Maintaining Balance Under Movement

Lateral Step & Slide: Quick Side-to-Side Transitions

In-and-Out Drill: Closing and Creating Distance Rapidly

Matching Footwork Patterns to Drill Objectives

Module 3: Combination Flow & Coordination

Basic 1–2 Combo: Jab–Cross Rhythm and Flow

1–2–3 Combo: Adding the Lead Hook Smoothly

Incorporating Uppercut: 1–2–5–2 Sequence

Sequencing Punch Combos Smoothly

Module 4: Speed & Power Development

Metronome Punching: Tempo Control for Hand Speed

Reaction Ball Drills: Improving Reflexes

Recognizing Cues of Increased Hand Speed

Module 5: Interval Programming & Conditioning

Tabata Shadow Rounds: 20s Work / 10s Rest Structure

EMOM Sessions: Every Minute on the Minute Punch Sets

Performance Logging: Tracking Rounds, Punch Count, RPE

Designing Effective Work-Rest Ratios

Instructor

Your Instructor

dsadsa dsadasd

Requirements

Tags

Target Audience

More Course By dsadsa dsadasd

Related Course

Shadowboxing Cardio: Coordination, Speed, Conditioning