Shadow Boxing Workout for Beginners
This shadow boxing workout (inspired by Mike Tyson) is for you if you are looking for boxing training for beginners to develop your conditioning and boxing basics / boxing fundamentals while learning important boxing skills and drills that will take you wherever you want to go in your amateur boxing career and beyond.
Watch this FREE Video Boxing for Beginners
What You'll Learn in this Shadow Boxing Workout
- Head Movement : How to Bob & Weave
- Boxing Defense: Blocking, Slipping and Parrying Punches
- How to Throw a Jab Cross or 1-2 punch combination
- More Boxing Exercises to Develop a High Level of Boxing Conditioning
Let's Go Champ!
Inspiration for this Boxing Workout:
Shadow Box with "Ferocious Intensity"
Mike Tyson
Mike Tyson, was the most exciting and entertaining heavyweight during his era. He was a masterful defensive fighter with his head movement and footwork; working his way into advantageous angles to unleash his explosive and devastating punches! Boxing defense is critical training for beginners! There is no better inspiration for defense and shadow boxing with intensity throughout the world of boxing than Mike Tyson. This shadow boxing workout will have you moving your head and shadow boxing with intensity like Tyson if you consistently make it part of your weekly training schedule. Let's Go Champ!
Shadow Boxing Workout:
Time / Duration: approximately 60 minutes. All Rounds are (3 min each) with Active Rest (1 min) after each round.
Boxing Equipment for this Workout:
- Timer / Cell Phone Timer
- Jump Rope
- 12 'Rope / String (approximately)
- Maize Bag (Or Alternative if You Don't Have One)
- Boxing Gloves (Recommended)
Warm-up:
(3 Rounds / 12 minutes straight including Active Rest)
Round 1: Bob and Weave "Rope Drill" with 1 minute of 1-2's (Moderate Intensity) for Active Rest after this round.
Round 2: Bob and Weave "Rope Drill" with 1 minute of 1-2's (Moderate Intensity) for Active Rest after this round.
Round 3: Bob and Weave "Rope Drill" with 1 minute or 1-2's (High Intensity) for Active Rest after this round.
Shadow Boxing:
(5 Rounds / 20 minutes straight including Active Rest)
Round 1: "Walk the Ring" with 1 minute of "Dancing" left and right for Active Rest after this round.
Round 2: Shadow Boxing (Jabs Only) with 1 minute of Air Squats for Active Rest after this round.
Round 3: Shadow Boxing (Jabs + Bob and Weave) with 1 minute of "Dancing" left and right for Active Rest after this round.
Round 4: Shadow Boxing (Jabs-Parry-Block-Slip + Bob & Weave) with 1 minute of Rapid Fire 1-2's for Active Rest after this round.
Round 5: Shadow Boxing (Jab-Cross / 1-2's and Parry-Block-Slipping + Bob & Weave) with 1 minute of "Rapid Fire" 1-2's for Active Rest after this round.
Maize Bag: Watch Mike Tyson Demonstration Video
* If you don't have a maize bag you can hang a boxing glove and put 1 - 2 lbs. / 0.45 -0.90 Kg of weight inside of the glove.
(2 Rounds / 8 minutes straight including Active Rest)
Round 1: Bob and Weave with 1 minute of Running In Place with high knees for Active Rest after this round.
Round 2: Bob and Weave with 1 minute of Jumping Jacks for Active Rest after this round.
Boxing Exercises:
- 50 push-ups
- 25 Jump Squats
- 25 V-ups
Conditioning
(3 Rounds / 12 minutes straight including Active Rest)
Round 1: Jump Rope (Regular Bounce) (High Intensity for 1 minute) then 1 minute of (Double Side Swipes) (Moderate Intensity) Repeat 2x.
Round 2: Jump Rope (Boxer Skip) (High Intensity for 1 minute) then 1 minute of (Run In Place with the Jump Rope) (Moderate Intensity) Repeat 2x.
Round 3: Jump Rope (Regular Bounce) (Moderate Intensity for 1 minute) then 1 minute of (Double Jumps / Double Unders) Or (Run In Place with the Jump Rope) (Highest Intensity) if you are unable to do double jumps Repeat 2x.
Flexibility Training:
Yoga for Fighters (x2 = 10 minutes)
Meditation:
Do this Relaxing Meditation (5 Minutes)