Exercises to train boxing without a sandbag –

Nothing beats stress than a good workout. One of the best in this regard is boxing.

A shadow boxing workout, or shadow boxing, is a training method that athletes do without the need to use a sandbag. In this type of training, the focus is on agility and correction of the athlete’s movements. It is from this method that we think of the following exercises.

You won’t need any special equipment, nor any fighting experience to sweat it out and have fun with the exercises. The personal trainer, specialist in HIIT training, definition and fights, Rodolfo Nogueira (@rodh_nogueira), teaches training:

9 BOXING EXERCISES TO DO AT HOME

Instructions: This workout is for all levels and the exercises can be done at your own pace.

Beginners: Do each exercise for 30 seconds and rest for 15 seconds. After a full round, rest for 1 minute. Redo the series until the time runs out

Intermediate to advanced: Make all combinations and complete each one for 45 seconds with no rest in between. After one round, rest for 30 seconds. Repeat as many times as you like for a longer or shorter workout.

“To achieve better results, the ideal is to keep the intensity high, whether with movement variation, exercise execution pace or the duration of the exercise”, says Rodolfo. For example:

Do exercise 1 (Jab) and then a Burpee.
Squats with jumps and dodges
Jab and flex your legs
Jump rope for 30 seconds
Do a front plank for 30 seconds

“The intensity varies according to the person (physical fitness), remembering that the higher the intensity, the better the results”, says the personal trainer.

FIRST, PRACTICE YOUR BOXING STANCE:

Stand with feet hip-width apart, one slightly in front of the other, knees slightly bent. Your back arm and leg should be your dominant side (so whatever arm you write and/or throw with!).
Bring your fists together slightly in front of each other (as if you were protecting an opponent’s face and head), palms facing each other and elbows close to your body.

More intensity: Optionally hold a 1-3 kg dumbbell or wrist weights.

1

DIRECT JAB

– (Nino Andrés/Nino Andrés)

How to make

Spread your legs towards your hips. One foot ahead of the other. This is your base.
Take the fists Get into a position with the fists at the height of the cheekbones and the elbows close to the body.
Strike one fist at a time in front of you at head height, fully extending your arm with your knuckles facing forward.
Keep the opposite arm with the fist close to the face.

two

CONTINUOUS UPPERCUTS

– (Nino Andrés/Nino Andrés)

How to make:

Get into a boxing stance with your fists level with your cheekbones and your elbows close to your sides.
Squat down a few inches and bend the lead elbow down to the hip bone on the same side.
Lift with your legs, rotate your core and bring your shoulder forward as you bring your lead hand up to your imaginary opponent’s chin in a lifting motion.
Reset by pulling the lead hand back.
Repeat the punch with the opposite fist, crouching down a few inches and bending the rear elbow towards the hip bone on the same side.
Lift with your legs, rotate your core and back shoulder forward as you drive your back hand up to your imaginary opponent’s chin in a lifting motion.
Keep alternating sides as fast as you can without stopping.

Tip: For more intensity, hold 1kg dumbbells. Move with more speed instead of force and release tension in your shoulders.

3

HOOK + SQUAT

– (Nino Andrés/Nino Andrés)

How to make:

Firm at the base, with fists at cheekbone height and elbows close to the body.
Rotate your right (or left, if left-handed) arm upward so that your elbow is in line with your shoulder and your thumb is pointing up. Aim for the side of your imaginary opponent’s jaw.
Restart with your guard up (fists at cheekbone height).
Squat down quickly and come up into a boxing stance.
Rotate the opposite arm upward so that the elbow is in line with the shoulder and the thumb is pointing upward.
Throw a punch and imagine hitting the target on the side of the face (back head hook).
Bring the fist close to you quickly, holding it in front of your face with your elbow close to your body.
Repeat, alternating sides.

Pro Tip: Rotate your ankle, knee, and hip on the same side to build strength.

4

UPPERCUT + SQUAT

How to make:

Get into a boxing stance with your fists level with your cheekbones and your elbows close to your sides.
Bend your front elbow to your hip bone on the same side and rotate your front core and shoulder forward while bringing your front hand up as if you are punching your opponent in the chin. (Keep palms facing you.)
Bring the fist close to you quickly and crouch down.
Bend the back elbow into the hip bone on the same side and rotate the core and back shoulder forward while driving the back hand up as if punching the opponent’s chin. (Keep palms facing you.)
Bring the fist close to you quickly and crouch down.
Repeat the combination.

5

DODGE

As:

Get into a boxing stance with your fists level with your cheekbones and your elbows close to your sides.
As you engage the obliques, bring your front shoulder forward as you bend toward your back leg. (Imagine that someone is punching you square in the face.)
Reset quickly.
As you engage the obliques, bring your back shoulder forward as you bend toward your front leg.
Keep alternating sides.

Pro Tip: Think about staying off-center where the punch would land all over the place.

FYI: This is a defensive position compared to the previous moves which were all offensive. There are no punches when you are doing non-stop slides.

6

STRING

As:

Start by standing with your feet hip-width apart.
With an imaginary jump rope, jump up and down while rotating your wrists as if you were twirling a rope up and down.
Engage your core as you keep jumping.

7

SUMO SQUAT + CROSS

As:

Start in a wide stance with your toes pointing outward, fists at cheekbone height, and knees in line with your toes.
Squat down into your low sumo squat position and hold.
Punch forward, fully extending your supporting arm with your knuckles facing forward and your palm facing the floor.
Staying low, repeat the punching motion with your back arm.
Return to standing with a wide stance.
Continue to repeat the entire combination.

8

POLYSHINE + JAB

How to make:

Start in a neutral standing position.
Do a jumping jack, simultaneously jumping feet wide and swinging your arms straight up.
Jump into a boxing stance and punch forward with your lead arm, turning your entire body as you extend fully with your palm facing the ground and your knuckles forward.
Jump with your feet together and do another jumping jack.
Jump into a boxing stance and punch forward with your back arm.
Repeat, alternating sides.

9

ABDOMINAL + JAB

– (Nino Andrés/Nino Andrés)

How to make:

Lying on your back, knees bent, feet flat on the floor and hands clasped across your chest.
Inhale deeply and exhale while contracting your core muscles as you lift your torso off the ground. Continue until your chest is as close to your thighs as possible.
Punch forward, fully extending your left arm with knuckles facing forward and palm facing the floor.
Repeat with the right arm.
Slowly return your torso to the ground.
Repeat.