Stubborn Carpenter

Workshop gym, no. 17

Shadow boxing

Boxing without the bag: light, controlled punches at thin air. Gets the heart going and works the shoulders and core.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

  1. Stand tall, feet hip-width apart, knees soft.
  2. Bring your fists up in front of your chin, elbows down.
  3. Punch your left fist straight out at shoulder height, then pull it back to your chin.
  4. Punch with the right, then keep alternating at a steady pace.
  5. Don’t lock your elbow at the end of each punch. Breathe out as you punch.

Easier

Do them sitting on a chair, or slow the pace right down.

Harder

Speed up a little, or keep going for a full minute.

Safety

Controlled punches, not full force. Stop if you feel dizzy or short of breath.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.