Shadow Boxing Workout for Beginners

This shadow boxing workout (inspired by Muhammad Ali) 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

  • Boxing Footwork Drills and Training to Develop Your Rhythm
  • How to Throw a Jab and Double Jab while Circling Your Opponent
  • Boxing Defense to Stop a Jab from Hitting You in the Face
  • Boxing Exercises to Develop a High Level of Boxing Conditioning

Let's Go Champ!

Inspiration for this Boxing Workout:

"Float Like a Butterfly, Sting Like a Bee!"

Muhammad Ali

Muhammad Ali, "The Greatest of All Time!" Could dance circles around his opponents for 15 rounds! Boxing training for beginners starts with footwork! There is no better inspiration for footwork throughout the world of boxing than Muhammad Ali. This shadow boxing workout will have you dancing the ring like Ali if you consistently make it part of your weekly training schedule. Let's Go Champ!

Shadow Boxing Workout:

Time / Duration: approximently 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
  • Boxing Gloves (Recommended) 

Warm-up:

(3 Rounds / 12 minutes straight including Active Rest)

Round 1: Jump Rope (Regular Bounce) with 1 minute of (Double Side Swipes) for Active Rest after this round.

Round 2: Jump Rope (Boxer Skip) with 1 minute of (Run In Place with the Jump Rope) for Active Rest after this round.

Round 3: Jump Rope (Regular Bounce) with 1 minute of (Double Jumps / Double Unders) 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 Backward Jogging for Active Rest after this round. 

Round 3: Shadow Boxing (Jabs  and Parry) with 1 minute of "Dancing" left and right for Active Rest after this round.

Round 4: Shadow Boxing (Jabs-Slipping-Blocking-Parrying Punches) with 1 minute of Backward Jogging for Active Rest after this round. 

Round 5: Shadow Boxing (Stick and Move with Jabs-Double Jabs-Parry-Block-Slipping-Pulls) with 1 minute of "Dancing" left and right for Active Rest after this round.

Boxing Exercises: 

Conditioning: 

10 Minutes of Backward Running 

Flexibility Training:

Repeat this 3 Minute Leg Stretching Routine 2x

Meditation:

Do this Relaxing 5 Minute Meditation

Keep Shadow Boxing Champ! 
In Memory of Muhammad Ali

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