Arrive in stance
Stand tall, soften the knees and breathe. Step lightly forward, back and side to side. Keep your hands high without squeezing your shoulders.
You do not need a bag, a gym or an hour of free time. Clear a safe patch of floor, keep the pace conversational and treat every punch as a chance to return to balance. This is a practical seven-minute session, not a test.
The seven-minute plan
Wake up the jab
Throw a relaxed jab and bring it straight home. Alternate single jabs with a small step out. Let the shoulder protect your chin.
One–two, then reset
Throw a jab–cross at half speed, return to guard and take one breath. Repeat without chasing volume or over-rotating the back foot.
Add a small angle
Jab, cross, then take a short step to the lead side. Keep the step quiet and finish facing the same direction as your start.
Three-punch round
Try jab–cross–lead hook. Pause after each combination and check that both hands return home before the next repetition.
Defend the return
After each one–two, make one compact slip or roll. Keep your eyes forward and your movement small enough to stay balanced.
Easy finish
Keep moving, throw only the cleanest shots and let the last 20 seconds slow down. Finish with three calm breaths.
Make it yours: repeat the plan twice on a day you feel good, or keep one round and focus on a single cue such as bringing the rear hand home. Stop if you feel pain, dizziness or shortness of breath that is not normal for you.
Use an iPhone as your training partner
A timer can tell you when the minute ends. ShadowCoach can add a little more signal while you work: it recognises punches, measures pace and speed, and speaks up when your guard, chin or hip rotation needs attention. Camera analysis happens on-device, so you can practise without creating an account or uploading live footage.