The Full-Body Shadow Boxing Workout Routine to Get Fight Ready Fit

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Imagine moving like Mayweather, jabbing like Klitschko, even developing a terrifying Tyson-like scowl while at the same time getting ripped like Amir Khan. Sorry, those first three won’t happen. However, it’s still possible to improve your fight game—even without the use of any boxing equipment such as gloves, a heavy bag, or the risk of getting knocked out—and burn enough fat to give yourself a world-championship physique.

Shadow boxing is a staple for fighters—it’s also a sneaky killer cardio workout. While burning upward of 400 calories per hour, shadow boxing also helps you develop foot speed, hand-eye coordination, and technique. And best of all, it can be done anywhere, anytime for a quick and heart-pumping fight session.

“Shadow boxing is a great full-body workout with minimal impact,” boxing instructor Cole Williams says. “Every punch is like a pulley system, working your hips, core, and shoulders—just shredding your body.“

Of course, Williams, one of the coaches at L.A.’s newly-launched BoxUnion studio, would much prefer if you’d sign up for one of his signature high-impact, higher-energy boxing classes. But if SoCal isn’t your locale, there’s no reason…

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