Shadow kickboxing: how to do it and what it works

Technical combination of strikes and steps without hitting a target.

Image: start and end of the movement.

How to do it

Combination of strikes and footwork in the air for cardiovascular work, coordination and controlled trunk rotation.

Form. Keep a relaxed guard, pivot when appropriate and extend your strikes without locking the elbow. Control the return of each hand.

Common mistake. Hyperextending the elbows, twisting the knee without turning the foot, or dropping your guard chasing speed.

Deltoid · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.