No bag needed. Every session is shadowboxing-based — which means the only thing you're fighting is inertia. Built from Shape.com's beginner kickboxing programme, Greatist's 13 boxing cardio moves, and expert kickboxing conditioning — every strike, combination, and drill included, zero repeats across the series.
Fighting stance (your default position for every session): Stand with feet shoulder-width apart, non-dominant foot forward. Hands up — fists loosely at cheekbone height, elbows down protecting the ribs. Chin tucked, knees slightly bent. Stay on the balls of your feet. This is where you return after every strike. No bag or gloves required — shadowboxing gives you 80–90% of the conditioning benefit with zero equipment.
Equipment: None required — all sessions are shadowboxing-based. Optional: jump rope (or jump in place), hand wraps, light bag gloves. Bare feet or trainers on a non-slip surface. Enough space to extend both arms in all directions.