The no-equipment session
Start with two minutes of easy movement: step, breathe and let your shoulders relax. Then use three two-minute rounds with one minute of rest between them. The aim is consistency and balance, not throwing as hard or as fast as possible.
Round 1: stance and guard
Move lightly, return your hands to guard and practise stepping without crossing your feet.
Round 2: one-two
Repeat a relaxed jab-cross, turning the hips slightly and returning both hands before the next repetition.
Round 3: add movement
Try jab-cross, step out, then reset. Keep the combination short enough that your form stays clean.
Cool down
Walk slowly, breathe through the nose if comfortable and note what felt steady or rushed.
Why structure helps beginners
When a workout has no plan, it is easy to spend the whole session throwing random punches. Rounds give you a beginning, a manageable focus and a clear stopping point. ShadowCoach is built for that kind of guided practice, with camera-based form cues and short sessions you can repeat.
Build the habit before adding intensity
Do two or three sessions a week for a fortnight before making them harder. Better foot position, a relaxed guard and a clean return are more useful early wins than speed.
For guided boxing practice at home, try ShadowCoach on iPhone.