Tabata Shadow Boxing:
Alternate regular stance with southpaw (left fist forward and right fist forward) every 20 second burst
Throw as many punches as you can in during the work periods
Round 1 - Jab
Round 2 - Jab, Cross
Round 3 - Jab, Cross, Hook
Round 4 - Jab, Cross, Hook Uppercut
This is an amazing workout, I am drenched after the 16 minutes. I am going to try using the punching bag as my target next time (instead of the air).