What is a good shadow boxing routine for a beginner at home?
Three rounds of three minutes with a minute’s rest between them, each round with one job: the first for stance and footwork only, the second for single punches thrown with the feet, the third for two- and three-punch combinations at an easy pace. It needs no equipment, only a clear space and, ideally, a phone propped up to film the last round.
Round one: move
No punches. Take your stance, then step forward, back, left and right, pushing off the opposite foot each time and landing back in stance. Add a pivot on the lead foot. The point is to finish the round still balanced, with your feet never crossing.
Round two: single punches
Jab, then cross, then lead hook, each thrown on its own with a small step or a hip turn behind it, returning to the guard every time. Slow enough that you can see the mechanics in the mirror. Speed comes from clean mechanics, not the other way round.
Round three: combinations
One-two. One-two-hook. Jab, step out. Move between combinations so you are not standing still. Keep the pace easy: this is the round to film, and a filmed round tells you more when it is honest than when it is heroic.
Frequency
Two or three sessions a week is enough to see form improve within a month. Add rounds before you add speed.
Step by step
- Clear the space. Two metres square, a firm floor, shoes on if the floor is hard.
- Set a timer. Three-minute rounds, one-minute rests. Most phone clocks have an interval mode.
- Round one. Footwork only: steps in four directions and pivots, staying in stance.
- Round two. Single punches with the feet behind them, guard restored after each.
- Round three. Easy combinations with movement between them. Film this one.
- Watch it back. At half speed. Pick one fault for next session.