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20-Minute Shadowboxing for Beginners

20-Minute Shadowboxing for Beginners — video by Well+Good Play · 20:10

Video by Well+Good on YouTube · Open on YouTube

Rumble Boxing instructor Olivia Platania first teaches the boxing stance, the six punches and a duck, then leads rounds of combos with squats, a plank and lunges as active recovery. Bouncing between punches is optional if you have neighbours below.

  • 20 min
  • Beginner
  • Moderate impact
  • No equipment

Good forHeart healthFun workouts

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Step by step 9

Tap a time to watch that step in the video.

  1. Boxing stance: dominant foot back, feet like railway tracks, knees bent, elbows in and fists at your cheekbones. 0:38
  2. The first four punches: jab, cross with the back foot pivoting, then front and back hooks turning the hip. 1:47
  3. Front and back uppercuts driven from the hips, the duck, then all six punches run through. 3:23
  4. Round 1: jabs, then jab-cross, then fast ones and twos with a tight core and loose shoulders. 4:40
  5. Hooks with a duck, more ones and twos, then 30 seconds of easy squats before a rest. 6:04
  6. Round 2: uppercuts, then jab, cross, uppercut, uppercut; bounce, or just step if you have neighbours below. 8:16
  7. Fast uppercuts, hooks into uppercuts, uppercut and duck, all six punches, then a 30-second plank. 9:44
  8. Round 3 combos: double jab-cross, jab-cross-hook, two uppercuts and a hook; then reverse lunges. 12:22
  9. Final round: 20 fast ones and twos then two power hooks, 20 uppercuts, then all six punches freestyle. 16:06

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep elbows tucked to your ribs and fists up at your cheekbones between punches
  • Pivot the back foot and turn the hip on crosses, hooks and uppercuts
  • Drop the tempo before you drop your hands

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadhip turns on punches, squats, reverse lunges
  • Knees takes loadbent-knee stance, pivots, squats, reverse lunges
  • Shoulders movesjabs, crosses, hooks, uppercuts
  • Elbows movespunching and pulling back
  • Lower back moveship rotation on punches, plank hold
  • Ankles & feet movespivoting the back foot, light bouncing
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: No bounce needed; plank on forearms or knees; hands on hips for lunges

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Well+Good; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety