Boxing

Wrap your hands and check your gloves and the space around you. Warm up your shoulders, wrists, and ankles with light movement.

Start in your guard stance with light footwork. Throw easy punches and bring your hands back to your guard.

Ease into light shadowboxing and walk as you finish. Let your breathing settle, then check your workout duration.

Punches and footwork work your cardiovascular system and whole body. Generate power with your legs and torso rotation, then extend through your shoulders and arms.

Keep your wrist straight when punching to protect it. Do not fully lock your elbow at the end of a punch.

Exhale sharply with each punch and keep breathing between combinations. Use rests between rounds to settle your breathing.

Record the time spent boxing. Do not enter punch counts, rounds, or distance.