Shadow boxing at home

Shadow Boxing Combos for Beginners

Shadow boxing lets you practice punches, defense, rhythm, and movement without a bag or partner. The goal is controlled movement, not throwing as hard as possible.

1-2: Find your rhythm

Throw the lead jab and rear cross, then reset your feet and guard.

AR Boxing sequence: ljh-rch

1-1-2: Build volume

Use two jabs to establish distance before the cross. Keep both jabs straight and bring the hand home each time.

AR Boxing sequence: ljh-ljh-rch

1-2-3-roll-left: Punch, defend, return

Finish the 1-2-3, roll left under the imagined return hook, and reset your guard.

AR Boxing sequence: ljh-rch-lhh-rolll

A beginner three-round format

Round one is technique, round two is rhythm, and round three is movement. Add a small step or angle after the final punch only if you can stay balanced.

AR Boxing uses the iPhone front camera for on-device movement recognition. It does not require wrist trackers, a bag sensor, or an Apple Watch.

Train in a clear space and stop if you feel pain, dizziness, or unusual shortness of breath.