How to Shadowbox With Crossovers

Cardiovascular exercise routines are used to build up endurance by putting an emphasis on a greater number of low resistance repetitions. In shadow boxing, an a punching routine is used, as if boxing against an opponent, without actually squaring off against another individual. Shadow boxing requires remaining active with the lower body to move and their upper body to throw punches, creating a workout routine which can prove very tiring, and a great way to improve cardiovascular abilities.

• 1

  Stand with the majority of the weight on the balls of your feet, and your nondominant foot and shoulder slightly forward. You want to emulate real boxing, in which it is difficult to get power or avoid blows when standing flat footed.

• 2

  Hold your hands up by your head, just below your chin. Keeping hands high is a defensive tool, to prevent damage from an attacker's punches.

• 3

  Hold light dumbbells to add resistance. Adding just a few pounds of weight can greatly increase the difficulty.

• 4

  Throw a cross with your nondominant hand by punching forward and across your body while turning your hips toward your dominant side, then pulling it back in to the ready position in front of you. The cross should be thrown quickly as if actually punching an opponent, with care taken not to stop just shy of full extension of the elbow.

• 5

  Throw a cross with your dominant hand by punching forward and across your body while turning your hips towards your nondominant side, then pulling it back in to the ready position in front of your chin.

• 6

  Continue alternating crosses, each going across your body before being pulled back, as many punches as desired in the set. Ten and twenty are common.

• 7

  Mix up the crossovers with other punch sets, such as uppercuts, jabs and hooks, to build a complete shadowboxing routine.