A 6 Round Shadow Boxing Workout with Resistance Tubing

A 6 Round Shadow Boxing Workout with Resistance Tubing

A 6 Round Shadow Boxing Workout with Resistance Tubing

Looking for a bigger challenge during your shadow boxing workout? Resistance bands provide resistance in your punches and kicks, ultimately increasing your punching power. The exercise bands feature two large handles that are effortless to hold or slip over your feet for a variety of exercises. The grip of the handles at the ends of resistance tubing also allow you to hold your hand in a proper fist, moving in and out of the punch more easily.

Using resistance bands can help increase your punching power. By resisting your muscles as you contract them, the bands force those muscles to work harder and grow stronger. Ideal for training upper body strength, resistance bands help tone the arms and build muscular endurance through repetition. Punching while using the bands will not only improve strength in your arms, but in your shoulders, core and back too.

Get ready to work up a sweat with this shadow boxing workout and break out the resistance bands!

4 Basic Punches Used in Shadow Boxing

This shadow boxing workout consists of four basic punches – jab, cross, uppercut and hook - along with boxing defensive techniques such as the slip and roll. For the slip, you move your head to the side to avoid a punch, and for the roll, bend at the knees and roll your torso.

For all of these exercises, you’ll start in a boxing stance - with your feet slightly wider than shoulder-width apart and your left foot in front and fists protecting your face.

boxing stance

Jab: Start in a boxing stance. Step forward with your left foot and extend your left hand forward with control, rotating your palm to face down. Quickly step back and bring your left arm back to the starting position. For left handed boxers, use the opposite hand.

boxing jab

Cross: Start in a boxing stance. Rotate your right hip forward and pivot on your right foot until your heel comes off the ground. Shift your weight forward and extend your right arm forward to punch, rotating your palm to face down. Quickly bring your right fist back to your face. For left handed boxers, use the opposite hand.

boxing cross

Hook: Start in a boxing stance. Bend your left arm at a 90-degree angle and swing as if punching someone in the jaw. Pivot so that your knee and your hips face towards the right. When throwing a rear-hand hook (that's right hand for righties and left for lefties), pivot your rear heel when throwing a punch.

boxing hook

Uppercut: Start in a boxing stance. Rotate your right hip forward and pivot on the ball of your right foot, loop and swing your right hand up as if punching someone on the underside of the chin. Remember to protect your chin with your left hand throughout the movement. Don't pivot your rear foot when throwing an uppercut with your lead hand. For left handed boxers, use the opposite hand.

6 Rounds of Shadow Boxing Exercises

For each of these rounds, you will need resistance tubing with handles. The tubing varies in thickness based on progressive levels of resistance and are made to withstand long and intense workouts.

boxing with resistance tubing

For beginners, we recommend using light to medium heavy resistance levels. For more experienced shadow boxers, step up your workout with heavy to super heavy resistance levels.

For proper use, wrap the resistance tubing across your shoulders and bring the padded handles in front of you. You can also secure the tubing to a door or anchor.

To learn more about using resistance tubing during your workout, watch this video!

At the end of each round, you will need to complete an additional exercise to elevate your heart rate. Repeat each combination or exercise in each round for 45 seconds.


1 - jab - cross

2 - jab - cross - jab - cross

3 - jab - jab - cross - right hook

4 - high plank

To perform a high plank, start on all fours on the floor. Hands should be stacked directly under your shoulders with knees bent and stacked directly under your hips. Step one leg back at a time to come into a high plank position on your palms. Actively squeeze your heels and glutes together and draw your navel to your spine. Hold for 15 to 30 seconds.



1 - jab - cross - slip

2 - jab - cross - slip - left hook

3 - jab - cross - slip - left hook - left uppercut

4 - mountain climber

Start in a plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat, maintaining a neutral spine. Engage your core and lift up your right knee, bringing it towards your elbow. Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position. Continue switching legs and begin to pick up the pace until it feels like you are running in place.

mountain climbers


1 - cross - roll - cross

2 - cross - roll - cross - left hook - right hook

3 - cross - roll - cross - left hook - right uppercut

4 - jump squat

Stand with your feet shoulder-width apart. Start by performing a traditional squat. Engage your core and jump up explosively. As you land, lower your body back into the squat position. Make sure you land with your entire foot on the ground.

jump squat


1 - jab - cross - left hook

2 - jab - roll - left hook - cross

3 jab - cross - left uppercut - right uppercut

4 - sit-up

Lie down on your back and bend your legs, placing your feet firmly on the ground. Cross your hands in front of you to the opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. Slowly lower yourself back down to the ground.

sit up


1 - left uppercut - right uppercut

2 - left uppercut - right uppercut - left uppercut - right hook

3 - left uppercut - right uppercut - jab - cross

4 - flutter kicks

Lie down on your back and place both your hands underneath your butt. Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor. Hold for 2-3 seconds, then switch the position of the legs to create a flutter kick motion.

flutter kicks


1 - jab - cross - left hook

2 - jab - roll - right hook

3 - left uppercut - jab - cross

5 - jab - cross - jab - cross - right hook

6 - burpee

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of you, just inside your feet. Shifting your weight onto your hands, jump your feet back to land on the balls of your feet in a plank position. Jump your feet back to land just outside of your hands. Reach your arms overhead and explosively jump up into the air. Land and immediately lower back into a squat.



  1. Anonymous. (2020). The Art of Shadowboxing: Why We Shadowbox. Gloveworx. Retrieved from
  2. Anonymous. (2016). Fundamental Boxing Punches. CoachUp Nation. Retrieved from
  3. Fry-Harris, Nick. (2019). Work Up a Sweat with this Shadowboxing Home Workout. COACH. Retrieved from

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