Menos Hiras-Approved Shadowboxing Workout Routine

 

Looking to up your fight game, improve footwork and balance, blast body fat, and sculpt lean arm muscles? Try shadowboxing!

Menos Hiras shares that shadowboxing is a high-intensity interval exercise that works multiple muscle groups at the same time. It’s perfect for those who need a quick, efficient workout.

Ready to get started? Here’s a simple shadowboxing routine you can try:

Warm-Up

To get the body all lose and heated up for the — imaginary — fight, you’d want to start off with a full-body warm-up routine.

●     Light Jogging (30 seconds)

●     Jumping Jacks (30 seconds)

●     Squat Jumps (30 seconds)

●     Mountain Climbers (30 seconds)

●     High Knees (30 seconds)

Rest for one minute then go through the exercises two more times.

Shadowboxing Routine

Now it’s time for the main event: shadowboxing. Contrary to popular belief, Menos Hiras explains that a shadowboxing routine doesn’t solely consist of punching drills. You’ll have to throw in a few HIIT moves in there as well.

Freestyle Shadowboxing (2 minutes)

It’s the start of the round and you’re bursting with energy, so go all out! Throw as many jabs, hooks, and straights as you can. Imagine as if you were a gladiator going in for a quick, brutal kill.

HIIT Cardio (2 minutes)

For your cardio, you’re free to choose whatever exercise you want. Menos Hiras suggests performing intense HIIT movements such as sprinting, jump rope drills, and running in place.

Four-Punch Combo Shadow Boxing (2 minutes)

This time, it’s all about rhythm. Instead of throwing out multiple punches, focus on executing different punching combos properly.

Bottom Line

Overall, shadowboxing is a great workout that boosts speed, burns body fat, increases stamina, and of course, improves fighting abilities. You won’t need any equipments so you can do these drills anywhere. All you need is your own body and some space where you can freely throw  your arms around.

For maximum results, Menos Hiras encourages mixing shadowboxing with calisthenics and weight training. Focus on compound exercises that work multiple muscle groups. Also, don’t forget to eat and supplement properly. Shadowboxing takes a huge toll on the body, so you’ll need the right vitamins and minerals to recover.

 

Menos Hiras: What Should Athletes Eat?

 

Menos Hiras believes that, apart from rigorous training, proper nutrition is crucial for attaining peak athletic performance. Food fuels athletes and helps them perform their best. Without proper diet, strength, endurance, and overall performance will be negatively affected.

If you want to get the most out of your athletic capabilities and training, Menos Hiras believes that you need to prioritize your diet. You need to replenish the lost nutrients as your body uses energy through workouts. Please continue reading to know what some of the best foods for athletes are.

Berries

Berries are rich in antioxidants, which we need to replenish our bodies after physical activities. Dark berries, such as blueberries and blackberries, have phytochemicals and other protective components that prevent oxidative stress and preserve muscle strength.

Salmon

Salmon is an oily fish packed with lean, muscle-building protein and omega-3 fatty acids. These components reduce inflammation that can happen with continual strenuous activities. It also helps keep your arteries clean, which reduces the risk of heart diseases. 

Pasta

Unlike what many people believe, not all carbohydrate-rich foods are bad. Menos Hiras believes that carbohydrates are essential for an athlete’s diet. Pasta contains carbohydrates which can act as a fuel for an athlete’s body.

Bananas

Bananas have low-calorie content and are excellent sources of natural electrolytes, which you need to replenish after a workout. They also help regulate your fluid intake and protect you from muscle spasms or cramps.

Whey Protein

Menos Hiras believes that many athletes and fitness enthusiasts are fans of whey protein because they contain essential amino acids. Whey protein lacks fat and cholesterol, and it also prevents muscle breakdown, which makes it an excellent formula for athletes who want to build their muscles.

Hydrating Foods

Other than muscle-building and low-calorie foods, Menos Hiras trusts that refreshing foods like watermelon, spinach, celery, and oranges, are essential for an athlete’s diet. These foods will you replenish the fluids you lost in training and workout.