Prepare to hit the bellicon in this Shadowboxing series. In the next 3 weeks we will level up your skills with different punches, footwork on the rebounder, and coordination to increase your strength and overall conditioning.
Shadowboxer
Trainer
Julia vK.
Total Days
22
Average duration
32 minutes
Calories
9984 kcal
Total Bounces
46664 bounces
Level
8/10
day 1
2 mins
.
0 Bounces
.
0 Calories
Shadowboxer Burn - Interview
“Interview”
10
13
day 2
27 mins
.
1520 Bounces
.
250 Calories
Shadowboxer Basics
“Equipment: bellicon, Shadowboxer fitness set”
52
25
day 3
37 mins
.
2660 Bounces
.
582 Calories
Upper Body Heat
“Equipment: bellicon, Shadowboxer fitness set”
37
22
day 4
1 mins
.
0 Bounces
.
0 Calories
Quick Fact: Why is Jumping meets Shadowboxer so effective?
“Quick Fact”
6
5
day 5
34 mins
.
2432 Bounces
.
401 Calories
Tone & Box
“Equipment: bellicon, Shadowboxer fitness set”
18
5
day 6
48 mins
.
3420 Bounces
.
748 Calories
Complete Body Power
“Equipment: bellicon, Shadowboxer fitness set”
44
25
day 7
16 mins
.
0 Bounces
.
51 Calories
Stretch it out
“Equipment: fitness mat”
37
5
day 8
27 mins
.
1520 Bounces
.
250 Calories
Shadowboxer Basics
“Equipment: bellicon, Shadowboxer fitness set”
10
5
day 9
33 mins
.
3040 Bounces
.
665 Calories
Boxing HIIT
“Equipment: bellicon, Shadowboxer fitness set”
70
19
day 10
48 mins
.
3420 Bounces
.
748 Calories
Complete Body Power
“Equipment: bellicon, Shadowboxer fitness set”
5
13
day 11
16 mins
.
0 Bounces
.
51 Calories
Stretch it out
“Equipment: fitness mat”
5
2
day 12
50 mins
.
3420 Bounces
.
748 Calories
Full Cardio & Strength
“Equipment: bellicon, Shadowboxer fitness set”
47
26
day 13
37 mins
.
2660 Bounces
.
582 Calories
Upper Body Heat
“Equipment: bellicon, Shadowboxer fitness set”
2
4
day 14
47 mins
.
3800 Bounces
.
831 Calories
Knock it out
“Equipment: bellicon, Shadowboxer fitness set”
48
43
day 15
16 mins
.
0 Bounces
.
51 Calories
Stretch it out
“Equipment: fitness mat”
5
1
day 16
33 mins
.
3040 Bounces
.
665 Calories
Boxing HIIT
“Equipment: bellicon, Shadowboxer fitness set”
10
9
day 17
34 mins
.
2432 Bounces
.
401 Calories
Tone & Box
“Equipment: bellicon, Shadowboxer fitness set”
9
1
day 18
50 mins
.
3420 Bounces
.
748 Calories
Full Cardio & Strength
“Equipment: bellicon, Shadowboxer fitness set”
10
3
day 19
16 mins
.
0 Bounces
.
51 Calories
Stretch it out
“Equipment: fitness mat”
7
5
day 20
48 mins
.
3420 Bounces
.
748 Calories
Complete Body Power
“Equipment: bellicon, Shadowboxer fitness set”
9
7
day 21
37 mins
.
2660 Bounces
.
582 Calories
Upper Body Heat
“Equipment: bellicon, Shadowboxer fitness set”
9
5
day 22
47 mins
.
3800 Bounces
.
831 Calories
Knock it out
“Equipment: bellicon, Shadowboxer fitness set”
7
9
Power
4.05
P
Cardio
3.09
C
Flexibility
2.55
F
Balance
2.14
B
Relaxation
1.41
R
Are you sure you want to start this plan? This will pause your current plan.