•• Intermediate Speed Endurance
Dumbbell Shadowboxing (Light)
Why This Matters for Boxing
Light weighted shadowboxing with focus on quick rotations. The small weight forces your muscles to work harder while maintaining boxing-specific speed — building endurance without sacrificing form.
How To Do It
- 1Hold 1-2 lb dumbbells in your guard position.
- 2Shadowbox with full combinations.
- 3Focus on quick, snapping rotations.
- 4Keep punches compact — no wide swings.
- 5Don't sacrifice speed for the weight.
Sets
3
Reps
60s
Rest
30s
Pro Tips
- Never go heavier than 2 lbs for fast shadowboxing.
- If your form degrades, drop the weights.
- Alternate: 60s weighted, then 30s unweighted for the speed contrast.