Sometimes your cardio workout has no boundaries: You can run miles and miles, complete a high-intensity interval training (HIIT) class that requires lots of jumping, or bike from your place to the next town. Other times, however, you may find your workout options limited by space, temperature, or time—and when that happens, shadowboxing is your best bet for releasing those feel-good sweaty endorphins.
In this week’s installment Coach of the Month Club, Deja Riley, Lululemon ambassador, Mirror Trainer, and founder of The Sweaty Smile Squad leads you through a fun and fluid “Power Punch” boxing class that you can squeeze into a meeting or on your lunch break.
For the uninitiated, shadowboxing is the name given to leaving a boxing bag. The workout involves punching, jabbing, crossing and hooking in the air, and as well as getting your heart rate up, boxing gives you the chance to test and improve your coordination. And all you need to start Riley’s workout is enough space to punch the air and shuffle in place—so don’t worry if you’re short on square footage.
Before challenging you to a trio of three-minute rounds, Riley will run you through a warm-up to teach you the basic movement patterns to box like a pro. Think: twisting your torso and reaching at the same time, also swinging your legs back and forth as you bounce into a fighting position. You’ll then head to the boxing session to shake it all off and feel rejuvenated before getting back to your day.
Whether it’s your first shadowboxing class, your tenth, or your hundredth, never fear: Riley will help you punch. Put on your gloves (or not), press play on this week’s video, and start fighting the wind in your living room.