• Beginner Technical Conditioning
Shadowbox Body Rounds
Why This Matters for Boxing
Targeting only the body while bending at the knees. This teaches your legs and core to sustain the lowered position required for effective body attacks over an entire round.
How To Do It
- 1Get in your fighting stance.
- 2Set a timer for 90 seconds.
- 3Throw only body shots — jabs, hooks, and crosses to the body.
- 4Stay low by bending your knees, not bending at the waist.
- 5Move your feet between punches.
Sets
3
Reps
90s
Rest
30s
Pro Tips
- If you're bending at the waist instead of the knees, you're doing it wrong.
- Imagine you're fighting someone shorter than you.
- Mix up body jabs, body hooks, and body crosses.