What if you could get rid of stress, fight anyone that you want to and get in an aerobic workout routine instantly? Ladies and gentlemen, I present to you the Exercise Menu Office Shadow Box Workout Routine that does just that. The Office Shadow Box Workout Routine requires no equipment and only a few minutes of your time. All you need is a good imagination and a touch of motivation to get the benefits of this Office Shadow Box Workout Routine.

If you are unfamiliar with shadow boxing, basically it involves you throwing punches in the air. There is no contact made with any objects. So, you do not have to worry about hurting anyone or getting fired!

Shadow boxing can be quite an effective workout routine. Throwing punches can quickly increase your breathing and heart rate, similar to sprinting. While the Office Shadow Box Workout Routine is quick, it still follow the American College of Sports Medicine Guidelines that allow you to break up your daily exercise recommendations into 10-minute blocks.  If you perform the Office Shadow Box Workout Routine 2-3 times at work, you will meet your daily aerobic recommendations! How cool is that!

You gotta try this!

10-Minute Office Shadow Box Workout Routine

This link explains the different punches. You will need a timer or stopwatch for this workout routine.

Office Shadowbox Instructions

Perform as many punches as you can for the given time periods stated.

If you have any stress or negative energy while at the office, use your imagination to pretend that you are fighting it! Close the door to your office or take a walk to a stair well, bathroom or outdoors to perform your workout.

Here are the punches!

  • Left Jab – 30 seconds
  • Right Jab – 30 seconds
  • Left Cross – 30 seconds
  • Right Cross – 30 seconds
  • Left Uppercut – 30 seconds
  • Right Uppercut – 30 seconds
  • Rest – 30 seconds
Repeat this 3 times for a 10-minute workout!

Repeat the Office Shadow Box Workout Routine three times per day to meet your daily exercise recommendations. You may also perform this workout once while at work, and it will reduce the amount of cardio you need to perform later.

Enjoy!