Think quick, explosive, and powerful movements for this cardio combat inspired shadow boxing workout!







  • Start with one foot slightly forwards and your guard up protecting your face.
  • Making a fist, powerfully punch one arm straight out in front of you as if you were aiming directly for your opponent’s face.
  • Be sure to keep your other hand up protecting your face!
  • Retract that arm back into your guard position and repeat on the other side.
  • Keep this going continuously, alternating arms.


  • Starting in the same position as above with your guard up again.
  • Making a fist, bring your elbow up and arm round in front of you to make contact on the side of your imaginary opponent’s jaw.
  • Rotate your body into this movement too, coming up onto the toe of the same foot as the lead hand, keeping your other hand up guarding your face!
  • Bring it back to the starting position and repeat on the other arm.


  • Again, starting in that same position.
  • Bring one fist back underneath you and rotate your body to power it up in front of you.
  • This one is aiming for your opponent’s chin, whilst keeping the other hand up in front of your face.
  • Repeat on the same side, not forgetting to use your body to really get underneath this movement for extra power!

Elbow Strike:

  • Get that guard up as usual to begin with.
  • Bring one elbow up and round, then powerfully down in front of you diagonally as if you are striking the top of their head.
  • Your other hand should stay up and protecting your face.
  • Again, with this one, rotate your whole-body round to really get the power behind it!
  • Return to the start position and repeat on the other side.

Let us know how you find it and tag us on social media in your sweaty selfies!

Try our Cardio Combat classes on Mondays 9.30am with Carolyn or Mondays 5.30pm with Jo!

Blog by Jo Davies – Personal Trainer (Jo Davies Fitness)