{"id":"6505f11d-6b3d-4f8b-b2b2-f49998d0e992","title":"Shadowboxing Rounds","icon":"🥊","parent_id":null,"author":{"name":"BurpeeBandit","initials":"B"},"category":{"id":"0e3390ca-6672-4cb9-95af-c11f9c94723d","name":"Cardio","path":["Workouts","Cardio"]},"description":{"markdown":"Boxing conditioning with no bag needed, for _3 rounds_. Stay light on your feet, keep your guard up, and breathe out sharply with every punch.","html":"

Boxing conditioning with no bag needed, for 3 rounds.

Stay light on your feet, keep your guard up, and breathe out sharply with every punch.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":360,"total_duration_in_seconds":1080,"steps_count":6,"updated_at":"2026-04-25T18:53:46.983Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"d7aa64a1-8803-42b9-9a48-45f4f8df2696","number":1,"title":"Jab-cross","description":{"markdown":"Fast one-twos, turning your back foot on the cross.","html":"

Fast one-twos, turning your back foot on the cross.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"7da00bb2-524c-4af9-a6dd-9950cf69d8b7","number":2,"title":"Hooks","description":{"markdown":"Elbows at shoulder height, pivot from your hips.","html":"

Elbows at shoulder height, pivot from your hips.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"744f336f-684d-4803-b8d4-6aa0e8c65676","number":3,"title":"Uppercuts","description":{"markdown":"Dip slightly and drive up from your legs.","html":"

Dip slightly and drive up from your legs.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"15f9c315-72ef-4d63-8225-cd53b440343f","number":4,"title":"Slips and rolls","description":{"markdown":"Slip side to side and roll under imaginary hooks, staying in your stance.","html":"

Slip side to side and roll under imaginary hooks, staying in your stance.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"a6e55872-bf9a-44eb-aa8a-09964510de09","number":5,"title":"Burnout","description":{"markdown":"Non-stop straight punches as fast as you can.","html":"

Non-stop straight punches as fast as you can.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"3916fc00-7ab7-4a87-a51f-aa4e66742eb3","number":6,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete