Shadow boxing jab-cross
Quick straight punches from a boxing stance that raise your heart rate and work your shoulders, arms and core.
BeginnerNo equipmentLow impactSuggested: 30 sec
How to do it
- Stand in a staggered stance with your left foot forward and your fists up by your chin.
- Snap your lead hand straight out at shoulder height, then pull it back to your chin.
- Pivot your back foot and rotate your hips to punch straight out with your rear hand.
- Return to your guard and keep the jab-cross combination flowing.
Alternate sides with each rep.
Form tips
- Keep your non-punching hand up by your face.
- Turn from your hips instead of just swinging your arms.
- Switch to the other stance halfway through.
Muscles worked
ShouldersObliquesChestTricepsCalves