Seated Shadow Boxing

Execution

1. Bring both fists up to chin height, elbows tucked to your ribs — this is your guard.
2. Throw a straight punch forward with one hand, letting your upper body twist slightly with it, then snap the hand back to guard.
3. Alternate hands in a steady rhythm, exhaling in a short burst each time a hand reaches full extension.
4. Keep the pace at a level where you can still say a short sentence between punches.
5. After 30-45 seconds continuous, drop your hands and rest 15-20 seconds, shaking out your wrists before the next round.
6. If you run out of breath or feel dizzy, stop completely, sit still and slow your breathing.

Quick cues

• Snap the hand back to guard after every punch.
• A short exhale on every punch.
• Twist the torso with the punch, don't arm-punch it.
• If you can talk, the pace is right.
• Sit anchored, don't lunge forward off the seat.

Common faults

• Fault: Lunging the whole body forward with every punch

  Fix: Keep the hips glued to the seat and rotate only the upper body.

• Fault: The hands not returning to guard between punches

  Fix: Slow down and focus on bringing the fist back to chin height after every punch.

• Fault: Punching so fast that breath runs out mid-round

  Fix: Slow to a pace where you can still say half a sentence and hold that.

• Fault: Locking the elbow out straight at the end of every punch

  Fix: Stop the punch just short of the elbow locking out.