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Cardio

Shadow Boxing

Animated demonstration of the Shadow Boxing

Muscles worked

Front and back body map of the muscles worked by the Shadow Boxing

Main muscles

  • Anterior Deltoid
  • External Obliques
  • Internal Obliques
  • Lateral Deltoid

Also working

  • Gastrocnemius (Lateral)
  • Gastrocnemius (Medial)
  • Pectoralis Major (Middle)
  • Serratus Anterior
  • Triceps (Lateral Head)

What it is

Throwing punches in the air while moving the feet like a boxer. It is a fun cardio option that works the shoulders and core. Keep the hands up and rotate the hips into the punches.

Technique tips

  • Keep the hands up by the face
  • Stay light on the feet
  • Rotate the hips into each punch
  • Breathe out on each strike

How to track your progress

Log distance and time. Straddly tracks your pace and your longest effort, and marks new bests automatically.

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