TimedNew

Boxing combination rounds

Shadowboxing in 5 rounds of 30 seconds, with rest between. The timer keeps the rounds — it doesn’t count punches.

How it’s counted

We time every round and rest. This challenge doesn’t count reps — finishing the rounds is the result.

You’ll need

  • Reviewed exercise prerequisites and demonstrated setup.

Stop for pain, dizziness, chest discomfort or unusual breathlessness.

Demo

Reviewed demonstration unavailable. Follow the written instructions.

Extend the lead hand, return it to guard, then extend the rear hand with a small body turn and return to guard. Practice without contact.

  1. Stand with feet comfortably apart and one foot slightly forward, knees soft and hands near your cheeks. Keep clear space around you.
  2. Extend the lead hand, return it to guard, then extend the rear hand with a small body turn and return to guard. Practice without contact.

If a movement uses one side at a time, share the work interval between sides at your own comfortable pace. Pause whenever needed.