From staying grounded to punching with power, learn the basics in this low-impact 20-minute shadow boxing workout.

Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

Fear not: With the right coaching, you’re free to do it.

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Your base is where it all begins.

Boxer stance is when you have one foot forward and your dominant foot stepped back.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

boxing instructor with Rumble

But you dont want to be on a tightrope.

Gold advises that you want to stay nice and grounded in that split stance.

Until, that is, its time to move.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Im not coming up to my toes, Im staying low, staying grounded, Gold explains.

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woman sweating in the gym

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Healthy female training in the gym, performing a hip thrust.