Shadow boxing & bodyweight workout program (no equipment)

NO EXPERIENCE?

No problem at all. I’ve explained everything step by step.

You’ll start by learning the basic techniques of boxing: punches, blocking, footwork…

Trying to do everything at once can be overwhelming — it might look technically incorrect and physically tiring. That’s why it’s best to start slowly, with clear and simple movements.

For example, just throw a left and right straight (jab and cross), then step to the right or left.

Don’t focus on speed — focus on clean technique. Control and accuracy come before speed.

I recommend practicing in front of a mirror.

Even better, record yourself and watch it. This helps you identify and fix mistakes much faster. It’s one of the most effective ways to improve your technique.

When you feel ready, you can move on to the training sessions.

You might be wondering:

“How should the training schedule be? How often should I train?”

There’s no fixed answer to this. Personal factors play a big role — your age, sleep routine, nutrition, and daily life all affect how often you should train.

That’s why I created a flexible system instead of a fixed calendar.

General rule:

Don’t go below 3 sessions per week.

Don’t go above 5–6 sessions per week.

If your body feels tired, listen to it. Give yourself rest days.

Remember: Rest is part of the progress.

HOW DO THE TRAININGS WORK?

Each workout starts with a warm-up — and this part is crucial. Never skip it.

You can’t expect a strong performance without preparing your body first.

I’ve kept the warm-up time ideal, but if it feels too short, just pause the video and extend it.

After warming up, the rounds begin.

Each round lasts 3 minutes.

We start the first round in orthodox stance (left foot forward).

In the next round, we switch to southpaw stance (right foot forward).

It doesn’t matter which stance you prefer — to become a well-rounded boxer and develop your body evenly, you should train both stances.

At the beginning of each round, I demonstrate the combo we’ll be doing — this takes about 30 seconds.

Then the bell rings, and the 3-minute work begins.

If your stamina isn’t enough to finish 3 minutes, that’s completely normal.

Pause the video, catch your breath, and continue when you’re ready.

You’ll see yourself improving over time.

WHY DO I USE ABBREVIATIONS WHEN WRITING COMBINATIONS, AND WHAT DO THEY MEAN?

I write the combos using English abbreviations in the videos. For example:

L.JAB – R.CROSS – R.SLIP – R.UPPERCUT

This mean is Left Jab - right slip - right uppercut,

Without using abbreviations, it would be impossible to fit all the combinations on the screen.

WHAT’S INCLUDED IN THE TRAININGS?

Between rounds, there are bodyweight exercises. These are explained in detail in the training set.

If you do them with proper form, you’ll not only improve your boxing but also build a strong and agile body.

As long as you watch your diet, these workouts will burn fat effectively and help you get fit.

At the end of each training, there’s a cool-down and stretching section.

Don’t skip it — it’s essential to prevent injuries and maintain muscle health.

All combos and bodyweight exercises are included in the training set as separate lessons.

You can review them anytime.

? In addition, if you’d like to create your own training routine independently, or focus on a specific combo or exercise, I’ve got you covered.

All boxing combinations and bodyweight exercises are uploaded separately.

You can pick a few combinations to create a shorter session — this is especially useful when you don’t have much time.

If you’re targeting a specific muscle group, such as the core or legs, just select the relevant exercises from the list.

Many of them come with detailed technical explanations to help you perform them correctly and safely.

DO YOU HAVE PRIOR EXPERIENCE?

If you’ve boxed before or taken one of my previous courses, there’s no need to repeat the techniques.

You can jump straight to the training sessions.

This program is based on shadowboxing, which means:

• No gym required

• No equipment needed

• A space of 2x2 meters is enough

So it’s extremely practical and easy to follow.

HOW TO ADJUST INTENSITY?

You decide the intensity.

The faster and harder you punch, the more intense it gets.

The slower and more controlled you move, the easier it becomes.

In the videos, I demonstrate the moves at a slow pace — this makes it easier to follow for all levels.

But you should adjust the speed and power according to your own level.

Throughout the workout, I give technical reminders — as if I’m right there with you:

“Keep your guard up.”

“Stay balanced.”

These details matter. But after a while, hearing the same reminders may feel repetitive.

At that point, I recommend creating your own motivational music playlist and training with it.

FINAL WORD

Wishing everyone great training sessions!

If you have any questions, feel free to reach out anytime.