100 Punches A Day
A 10-minute shadowboxing routine you can do anywhere, no bag needed
Stance in 30 seconds
- Feet about hip-width apart. Right-handed? Put your left foot forward (ACE)
- Front foot points ahead, back foot angles slightly out, knees soft, weight balanced
- Elbows bent and tucked, hands up by your chin, chin down (ACE)
- Jab: straight out at shoulder height. Cross: pivot your back foot and turn your hips (ACE)
- Exhale sharply on every punch. Never hold your breath
- Mirror check after each combo: hands up, chin down, heels light, shoulders loose
The 100-punch session
- Round 1: 20 jabs
- Round 2: 10 jab-cross pairs (20 punches)
- Round 3: 5 jab-cross-hook-cross combos (20 punches)
- Round 4: 10 hook-cross pairs (20 punches)
- Round 5: free round, any 20 punches you like. Total: exactly 100
- Work 1 minute, rest 1 minute: about 10 minutes. 20 a minute is one every 3 seconds
Footwork and defense
- Use each rest minute for 30 seconds of footwork, then 30 seconds of easy breathing
- Step and pivot: move in all four directions, turning on the ball of your front foot
- Slip: bend your knees and dip your head off the line of an imaginary jab (ACE)
- Duck or roll: hinge your hips and bend your knees to drop under an imaginary punch (ACE)
Build it over 4 weeks
- Week 1: 1-2 rounds. Week 2: 3 rounds. Week 3: 4 rounds. Week 4: all 5 rounds
- Tally: tick 100 on a calendar each day. 100 a day adds up to 36,500 a year
- Warm up 2-3 minutes first: arm circles, shoulder rolls, light bouncing
- Hitting a bag later? Wrap your hands and wrists first. Shadowboxing needs no wraps
Good to know
- Stop on sharp pain in a shoulder, wrist or hand. Osteoarthritis or osteoporosis in your hands? Ask your doctor first (Harvard Health).
Sources
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