Sometimes you have no limits to your cardio training: you can run miles and miles, complete a high-intensity interval training (HIIT) class that requires lots of jumping space, or ride your bike from home to the next town. Other times, though, you may find your training options limited by space, temperature, or time, and when that happens, shadow boxing is pretty much your best bet for releasing those feel-good sweat endorphins.
In this week’s installment of Club Coach of the Month, Deja Riley, Lululemon ambassador, Mirror trainer, and founder of The Sweaty Smile Squad, is taking you through a fun and fluid “power punch” boxing class you can do between meetings or on your lunch break.
For the unordered, shadowboxing is the name for boxing sans bag. Training includes punches, jabs, crosses and hooks in the air, and as well as getting your heart rate up, boxing also gives you the opportunity to test and improve your coordination. And all you need to get started with Riley’s training is enough space to hit the air and crawl in place, so don’t worry if you’re short on square footage.
Before challenging you to a trio of three-minute rounds, Riley will walk you through a warm-up to teach you the basic movement patterns you need to box like a pro. He thinks: Twisting your torso and reaching at the same time, plus twisting your feet from side to side as you bounce into a fighting stance. You will then move on to the boxing session before shaking it all off and going back to your day with new energy.
Whether this is your first shadowboxing class, tenth or hundredth, fear not: Riley will help you deal with the punches. Put on your gloves (or not), press play on this week’s video, and start fighting the air in your living room.