I love shadow boxing. It’s a tremendous exercise that requires little to no equipment and best of all, you can do it anywhere. More specifically, do it when you’re watching tv. It’s better than sitting down and noshing on junk. What I like to do is wear my weight lifting gloves. This is strictly a psychological thing to do but it does help me focus.
Another tool I like to use my resistance band. Depending on the length, you may need to wrap the band around your torso. What it does is give you a tactile resistance and it somewhat simulates hitting a punching bag.
There are three basic poses I like to use to warm up before I get creative. I will list them with their appropriate exercises below:
Square your feet shoulder width apart.
Putting your hands on your hips in a punching stance, punch across your chest to the opposite side with one hand and as you draw it back, punch with the other hand. Repeat this 20 times fast.
The key here is the speed and the rotation. Try to exaggerate your rotation as this will work your stomach and core effectively.
Put one foot forward, the other foot back. The back foot should be angled approximately 45 degrees.
Put your hands on your hips, with your leading hand, jab twice and as you pull back, punch with your opposite hand with strength. Repeat this 20 times.
Focus on rotation and consistency.
Switch feet and follow the instructions for Position 2.