Q&A for How to Shadow Box For Fun and Exercise

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How do you get the most out of a shadow boxing exercise?

Souad Gharib
Exercise & Wellness Specialist
Souad Gharib is a Exercise & Wellness Specialist based in the United Kingdom. She is the Founder of Female Trainer, a boutique women's gym based in West London, United Kingdom. Souad specializes in helping women reach their goals through exercise, nutrition, and counseling. Female Trainer offers personalized training sessions delivered by Souad and her experienced team of female trainers. In addition to in-person training, she has also created an online coaching program, offering tailored fitness programs and guidance to women worldwide. Her unique contributions to women's health and fitness have been featured in several online publications, including Savoir Flair, The Independent, and Yahoo UK.

Souad Gharib

Exercise & Wellness Specialist

Expert Answer

Practice with good form and movement. Be sure to brace your core and work on your footwork, guard, and flow.

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Question

Can I box with one hand? One of my arms doesn't extend fully.

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, you can. Just make sure you occasionally bring that arm forward and lean forward with that side to get an even core workout.

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Question

What is the youngest age for boxing?

AspiringCald

Community Answer

To professionally box, you have to be 18. To start boxing in general, you can start at any age, as long as you can find a trainer!

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Question

Is shadow boxing is a great cardio workout?

Community Answer

Absolutely.

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Question

Does shadow boxing build muscle?

Community Answer

Yes. Shadow boxing trains many muscle groups, including shoulders, biceps and triceps.

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Question

Is having a mirror really a necessity?

Community Answer

No, but seem people think of it as being easier to box something you can see, so some people prefer to shadowbox against a shadow or a reflection, so they can more accurately see the moves.

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Question

How many minutes should I rest between sets?

Community Answer

You should rest for 30 seconds to one minute. If you need more time, try to keep your breaks under two minutes.

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Question

What are the muscles worked in shadow boxing?

Community Answer

Shadow boxing works a lot of muscles, like biceps, triceps, shoulders, forearms, core, chest and back, and to some extend the leg muscles also.

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Question

How long should I shadow box for?

Community Answer

About 20 minutes, doing as long of sets as you can (start with 5 minutes) and resting for a minute in between.

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Question

Can I do it barefoot?

Galasy4969

Top Answerer

Shoes are in no way required. However, if you are doing it on a slick surface, shoes would be helpful.

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Question

When shadow boxing should I do each exercise on both sides?

Community Answer

Yes, in doing so you will prevent muscle growth on only 1 side.T his would be the equivalent of biceps curls with a single arm.

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