Cardio & Conditioning · Bodyweight · Intermediate

Shadowboxer Combat Conditioning & Footwork

A dynamic martial arts conditioning circuit that develops anaerobic capacity, rotational power, shoulder endurance, and agility without requiring punching bags or boxing gloves.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Chest Tap Push-Up (male)

pectorals · body weight · 5 Sets × 12 reps · 30s rest

Form Tip: Explosive chest tap push-ups simulating fast hand retraction and pushing speed.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

Set 5 12 reps

All Done Swap

#2

Bodyweight Drop Jump Squat

glutes · body weight · 5 Sets × 12 reps · 30s rest

Form Tip: Jump squats mimicking athletic level changes and explosive takedown defense.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

Set 5 12 reps

All Done Swap

#3

Front Plank With Twist

abs · body weight · 5 Sets × 12 reps per side · 30s rest

Form Tip: Plank twists training core rotational snap required for punching power.

Set 1 12 reps per side

Set 2 12 reps per side

Set 3 12 reps per side

Set 4 12 reps per side

Set 5 12 reps per side

All Done Swap

#4

Kneeling Plank Tap Shoulder (male)

abs · body weight · 5 Sets × 20 taps · 60s rest

Form Tip: Shoulder taps maintaining guard posture under high heart rates.

Set 1 20 taps

Set 2 20 taps

Set 3 20 taps

Set 4 20 taps

Set 5 20 taps

All Done Swap