This is the act of throwing punches at the air or hitting the air as imaginary opponent. It can be done infront of the mirror or outside mirror.

Benefits of punching the shadow

• It improves the cardiovascular fitness by making it stronger and balance well

• It reduces the stress level of the whole body

• It strengthen the groups of muscle tone and core such as shoulder, arm, legs and chest

• It reduces stress and tension

• It helps to improve coordination and balancing

• It increases energy level and boost confidence

• It improves endurance

• It increases heart rate and improve the health of the heart

• It provides a good cardiovascular workout

Arm circle

It is the act of extending the arms to the side and make a small circle with the hands on the air.

• It helps the surrounding muscles to contract thereby reducing the flabby arms or burn out fat around the arms and shoulders.

• It helps in good posture

• It helps in resetting the thoracic spine

• It helps in breathing normally

• It improves blood flow to the shoulder joints

• It improves range of motion

• It increases shoulder and arm movement

• It improves muscles tone

Task

Shadow punching or boxing on the 3 sides of the body: up, down and sides.

Forward,	40 punches	Rest	Repeat
sides and upwards	on each sides	for 10 seconds	the number on each sides without editing the video

Arm circle both clockwise and anticlockwise

Clockwise	40	Rest	Repeat
and anticlockwise	circles each	for 10 seconds	same without editing the video.