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Visualize Your Opponent in Your Mind’s Eye To Kick Your Shadowboxing Workout Up a Notch

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In shadowboxing, your opponent is imaginary. There’s nobody within the ring but you. But keeping a goal you’re sparring with and attempting to knock out in your mind’s eye will allow you to elevate a shadowboxing session from practicing punches to engaging your whole body and mind. (And if you happen to pick the best imaginary goal, it might probably truthfully be kinda cathartic—trust us.)

This latest workout from Rumble boxing instructor and Well+Good’s Trainer of the Month Club trainer Olivia Platania offers you numerous probabilities to practice just that with loads of boxing combos for beginners.

Over the previous couple of weeks, Platania has gone over the fundamentals of boxing, including the punches and positions that you must know, in addition to the mobility and conditioning that you must prepare your body for motion. Today’s workout is about putting all of it together in numerous boxing combos for beginners, and getting comfortable with different punches—while actively engaging together with your imaginary opponent.

“I need to take things up a notch from the last time and really, really visualize where that opponent is,” Platania says. “So in the event that they are right in front of me, I need to hit that jab at the identical point every time.”

Beginning to remodel the technical moves and numbers into what they’re trying to perform will help tap into your boxer’s intuition. “It’s lots of names, it’s lots of numbers,” Platania says of the person boxing moves. One solution to not get overwhelmed is to “make this a practical experience for yourself.”

That aspect of realism also plays into your defense. You don’t just wish to be doing a boxer’s bounce for the cardiovascular workout: You wish to stay light in your feet to maintain your opponent on the move.

“Notice again how much I’m moving in between each punch,” Platania says. “Boxers, I need you to take into account it’s harder to hit a moving goal, right? If I were to remain still, someone’s going to hit me straight away. If I’m moving, it is going to be much harder for that opponent to catch me.”

It’s rather a lot to recollect, but Platania will guide you thru every punch, jab, and cross. Whoever or whatever your imaginary opponent is, keep them in your sights during these boxing combos for beginners. Even if you happen to’re normally a peaceful person in real life, be happy to let your ferocious side loose within the (imaginary) ring.

A 24-minute workout featuring boxing combos for beginners

Round 2: Practicing all six punches

Platania take us through numbers one through six in numerous orders to assist us re-familiarize with the moves.

“We’re approaching these punches with confidence today,” Platania says. “It’s okay if they are not perfect. It’s all about progress and that is why we do that. That’s why we run round after round.”

Round 3: Defense and combo-building

In this introduction to boxing combos for beginners, Platania shows us the best way to mix different punches to knock out an opponent.

“I need you to show that brain on and really begin to memorize the combos,” Platania says. “Get them into your body. Feel them out. Get that muscle memory activated. So when it comes time later, we tap right back in.”


  1. Jab, cross, duck
  2. Jab, cross, duck, back uppercut.
  3. Front hook, cross, back uppercut, front hook
  4. Jab, jab, duck, front uppercut
  5. Front uppercut, back hook

Round 4: Conditioning

Platania will train you in reactionary skills. When she says go, you’ll execute ones and twos with speed. When she says drop, you duck. Then, you’ll do more combos for speed: A front hook and back hook for one minute, followed by 30 seconds of 4 uppercuts, then 30 seconds of 4 hooks

Round 5: Building on combos

You’ll return to the combos from round three, specializing in constructing to 2 foremost combos, which you’ll practice for a minute and a half each:

  1. Jab, cross, duck, back uppercut, front hook
  2. Jab, jab, duck, front uppercut, back hook

“Once you begin to get cozy with it, I need you to hurry up the setup after which go heavy on that knockout,” Platania says.

Round 6: Recap

Put all of it together and begin painting together with your boxer’s paintbrush on your individual on this final round.

“This is your every little thing round,” Platania says. “We’re going to take little bits and pieces of each round that we did today, mesh all of it together and just go hard.”

  1. Jab, cross.
  2. Back uppercut, front hook (“This is certainly one of those combos you set in your back pocket,” Platania says. “You do not forget that body-head if you see it.”)
  3. Speed jabs and uppercuts
  4. Double jabs
  5. 30 seconds of freestyle: “I need this moment to be all about you,” Platania says. “You got the six punches. You got defense. Now let’s examine what you bought.”

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