5-Minute Fitness: No Bag or Gloves Required

Improve your strength, balance, and agility with a little shadowboxing.


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“Anyone can utilize shadowboxing for overall strength, balance, and agility,” says Kristy Rose Follmar, head coach at Indianapolis-based Rock Steady Boxing, a boxing-style program to benefit people with Parkinson’s.


Stand with feet shoulder-width apart and dominant foot forward. Bend knees slightly and hold fists between

Punch slowly for 30 seconds, alternating arms and breathing out with every punch. Switch lead leg and repeat. When feeling confident that you are ready to speed up, continue to Step 3.

Punch faster, alternating arms and keeping your body tight and steady. You can use a mirror to make sure you’re keeping your body still while you punch. Work up to punching for 1 minute. Switch lead leg and repeat. Ready for more? Rest for 30 seconds, then repeat Step 3 for 2 rounds or more! Too hard? Do Steps 1-3 while seated.

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