All right, in this video we're gonna something a bit different.
We're gonna do sort of a guided coaching-style shadow box workout.
Now, the way I want you to picture it
is if you're in the ring shadowboxing,
and I'm the coach on the outside of the ring on the edge of the ropes,
guiding you and telling you what to do.
I'm not gonna be specifically telling you what to do, what punches to throw,
exactly how to move your head.
I'm gonna, sort of, cue you with guides.
It's basically what I would want if I was shadowboxing.
Just a coach on the outside, saying, "Okay, move your head."
"Work on the jab, go to the body."
But it's gonna be a little bit more intense than that.
Every minute is gonna focus on a new theme.
For the first minute we'll be moving around
with the pendulum step, working on footwork.
Then, the second minute we're gonna start to get into the jab,
and a double jab variations of the jab.
Then we're gonna add the right hand.
Then we're gonna add lead hook and uppercut and start to put combos together.
Then we're gonna add head movement, moving your head and throwing.
Then we're gonna put on some pressure.
We're gonna go in and out, working some compound attacks.
We're gonna push some hand speed, we're gonna work on power shots.
We're gonna cover and work in tight,
get inside, fight on the inside, and we're gonna throw and go.
And sort of, get out and escape.
Now, to get the exact audio of this as an mp3 file
just go to my website, go to the blog,
go to the recent blog post for today, September 26th,
and all you're gonna do is just download the mp3.
So let's get started with that!
All right, so you're in the ring right now,
getting ready to start your shadowboxing workout.
You're ready and set to go.
And when the bell goes, we're gonna start moving with footwork.
(Aaand the bell goes)
Okay, ready? Move! I want you to move side to side.
Hands up, chin down, start to circle the ring.
Your opponent, you can visualize your opponent in front of you,
in the center of the ring.
Maybe they're stalking you, walking you down.
And you're sort of moving around the ring, like a Sugar Ray Leonard,
but not as active, just sort of moving around.
Side to side, little bit of pendulum step to get your feet warmed up.
See your opponent in front of you.
Hands up, chin down.
That's it, keep your feet moving, keep your feet moving.
Add in some pivots.
Step on, step off, and work on lateral motion.
Side to side, side to side.
Just keep your feet active, keep moving.
Pendulum step.
Nice work, nice work.
Keep your feet active.
All right, pop out the jab, pop the jab.
Nice, start to work the jab.
Keep your movement.
Jab.
That's it, double jab.
Jab to the body.
In and out, in and out while you're moving.
Focus on the jab.
Double and triple.
Nice, stay busy with it, stay busy.
Keep yourself moving.
Quick, exhale when you throw!
That's it, head-body, body-head.
Double it up!
Keep moving!
Fake, fake.
Faint it, throw it!
Looking good, looking good.
All right, sweet. Add the right hand in there!
Throw the jab, add the right hand.
When you're done with the right hand, you move!
Work variations after right hand.
One-two, that's it! Get that quick rhythm going!
One-two, move!
Throw in the overhand right.
Nice, that's it, move when you're done.
Pivot out when you're done.
Add the right hand after the double jab!
Yes, that's right! And get out.
Right hand by itself, go!
L
Lo
Loo
Look
Looki
Lookin
Looking
Looking g
Looking go
Looking goo
Looking good
Looking good,
Looking good, l
Looking good, lo
Looking good, loo
Looking good, look
Looking good, looki
Looking good, lookin
Looking good, looking
Looking good, looking g
Looking good, looking go
Looking good, looking goo
Looking good, looking good
Looking good, looking good!
Keep yourself moving, keep yourself moving.
One-twos, right hand.
Double jab, right hand.
Overhand right.
Right hook to the body.
Smooth. Now start to add the lead hook.
Put it together in a combination, add the lead hook.
Nice, move when you're done.
Add the lead hook, uppercut!
Good, work it, work it on its own, punches in bunches, lead hook - uppercut.
Lead with the uppercut.
Yes, add the hook.
Uppercut - hook.
And move.
Work it off the jab, jab - hook.
Jab - uppercut.
Jab - right hand.
Lead hook - uppercut.
Put them all together.
Hooks and uppercuts.
Put them out there, put them out there.
Yeah, that's it, stay busy, stay busy.
Finish with the jab.
Hook, uppercut, finish with the jab.
All right, nice, start to work your head movement.
You're gonna slip and throw.
See that shot coming at you?
(wooh!) You slip and throw!
Move your head before, move your head after.
Get into your head movement rhythm.
Slip and throw.
Move your head, move your head.
As soon as you move your head, bring the punch off it quick,
no time to wait.
Move your head, go!
Move your head - go - move your head!
Stay busy, stay busy, feet are moving.
That's it, you're busy, you're busy.
Move your head, throw!
Move your head, throw, move your head!
That's it, pull!
Pull - throw!
Pull - throw - move!
That's it, keep yourself active.
Keep yourself active.
Keep the head movement.
All right, take control of the center of the ring.
Pressure, pressure. You're pressuring.
You're pressuring, but you're not following.
When you're pressuring, you're throwing.
You're pressing, you're in control, you're in the center.
You're pressing, you're throwing.
Put it all together with pressure.
Move your head and throw.
Get back to center, control the center.
They're trying to get away from you.
They're trying to get away with lateral motion, gotta cut them off.
Cut them off and throw.
Stay on top, stay on top.
Nice, nice, nice!
Eyes forward, eyes forward, move your head.
Then go!
That's it, work, cut off the ring.
Stay in the center, control the center.
Pressure, pressure, pressure.
That's it, go, throw!
Get back, get back to control.
Nice pressure.
Okay, compound attacks.
Moving around, pop in and out!
Pop in and out and back in!
In and out and in.
Good, good, good! In, out, in!
Move when you're done.
You move when you're done, don't stand there and wait.
In - out - in and move!
In - out!
Whatever you want!
You're quick, you're quick!
In - out - in and move.
Yes, be smooth with it.
Be smooth, don't rush, don't rush it.
Quick, but don't rush it.
Yes, that's it, in - out - in.
In - out - in and move!
Work it off different punches.
In - out - in with the lead hook.
One - two - three, pop back, three!
That's right, that's right.
All right, get in tight!
We're gonna start to work on hand speed.
Put your hands together quick.
Don't worry about being too technical right now.
Let's see those hands go.
One - two - three.
One - one - two.
One - two - one.
Let them be loose.
Hands are loose, hands are loose.
Speed, speed, speed.
Throw!
Keep yourself moving a little bit, moving around.
Fast hands!
Let's see them loose.
Let's see them loose and fast.
Go!
That's right, put it together with your breathing.
Put it together, put it together with your breathing.
Nice, nice, loose, throw!
Fast hands, quick hands.
Flurries!
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Work
Work,
Work, w
Work, wo
Work, wor
Work, work
Work, work,
Work, work, w
Work, work, wo
Work, work, wor
Work, work, work
Work, work, work!
Nice work.
Hands fast, hands fast.
All right, relax for a second, keep moving.
You're gonna dig with some power shots!
Push them, one - two!
Put your weight behind it.
Step into it.
Two, three, turn into it!
Go to the body, dig!
To body, to the body!
Over - under, over - under.
Put them together, put them together.
Power jab, one - two.
Bend the knees, bend the knees, turn and dig, turn and dig.
That's right, make sure to cover when you're done.
Don't be reckless, cover when you're done.
Throw and cover.
Dig and cover, dig, dig, dig!
Exhale!
Push yourself!
Nice, nice.
Keep busy, keep busy, let the hands go, pom - pom!
Pom - pom!
Keep pushing.
All right, get inside, on the inside.
Working!
Work on the inside cover.
That's it, work on the inside dip!
Dip and throw, dip and throw, dip and throw.
That's right, work, dip and throw!
Turn, turn your opponent.
Turn, turn your opponent, throw!
Turn and throw.
And work.
On the inside you've got to outwork, you've got to outwork.
You don't have time to relax on the inside.
You've got to outwork your opponent.
Work, work, work, cover! Turn, move!
Throw, dip, cover!
Throw, dip, turn.
W
Wo
Wor
Work
Work,
Work, w
Work, wo
Work, wor
Work, work
Work, work,
Work, work, w
Work, work, wo
Work, work, wor
Work, work, work
Work, work, work!
I know it's tough, I know it's tough.
Stay busy, you got it, you got this one.
You got this, stay busy, stay busy.
Make sure you're breathing.
You're composed, you're working.
That's right, throw and dip.
Throw, dip, turn, throw!
Dip, turn, throw.
All right, nice, moving, moving around.
We're gonna get out, hit and move.
We're gonna steal the punch.
Ready?
Throw and go!
Nice.
Throw and go, step off!
Pivot and throw!
Let's try that again.
Pivot and throw, throw and pivot.
That's right, one - two, pivot!
Take off and go, you're moving!
On the balls of your feet.
On the balls of your feet, you're moving, moving.
That's right.
Throw and go!
You're quick, you're in and out.
You're in and out and you're gone.
You're in and out and you're gone, do it again.
That's right, throw, pivot, go.
Nice work, nice work.
Stay busy with it, you're moving, moving.
You don't stop.
Keep going!
And time.
Excellent work, excellent work.
If you really kept it up and stayed busy through that time,
that is very challenging.
Every time you come back to this - reinterpret it your own way.
It never has to be the same workout twice.
Every round, every suggestion is just to focus you in a certain area,
to cue you.
You don't have to do anything exactly when I say it,
it's just to put the thought in your mind.
Put the thought in your mind and then you work it.
Or you hear the cue and then you work it right away.
Or maybe you're gonna save it for five seconds from now,
you're doing something else at the moment.
Just to keep you focused.
All right, I hope you worked hard to that,
enjoyed that,
and come back and let's do it again tomorrow!
Peace.