Shadow boxing, a training method that accompanies the martial arts, is mainly used to prepare the muscles before training them, but it can also be a great workout on its own.

From staying grounded to punching with power, learn the basics in this low-impact 20-minute shadow boxing workout.

It's just shadow boxing using light hand weights," Tonya Dugger, group fitness manager at Lincoln Park Equinox. That's how some of the pros train. We kicked things off with a few drills.