Shadowbox DVD Mix 3

ATHLETIC Capacity

Shadowbox Mix #3 is a low-impact combat-inspired conditioning workout that combines boxing, kickboxing and Muay Thai movement patterns into a challenging full-body training experience.

Designed to improve rhythm, timing, balance and cardiovascular fitness, this session develops movement confidence and athletic capacity without requiring prior martial arts experience.

The workout progresses through structured training phases including boxing combinations, Muay Thai-style knees and elbows, kicking drills, kickboxing combinations and dedicated push-up and abdominal conditioning. Each track introduces a different movement challenge while maintaining the rhythmic flow that defines the Shadowbox training system.

This mix features one of the most diverse and energetic soundtracks in the Shadowbox collection, moving between classic dance, rock and combat-inspired themes. The session builds steadily from technical boxing work through powerful Muay Thai and kickboxing sequences before finishing with dedicated push-up and abdominal conditioning and a relaxed cooldown.

Designed with scalable options throughout, Shadowbox Mix #3 develops endurance, coordination, movement quality and confidence while remaining accessible to a wide range of fitness levels.

For many long-term Rico members, this release represents one of the defining Shadowbox workouts from the original DVD era.

CLASS DETAILS

Duration: 50–55 mins
Level: Beginner–Intermediate*
Equipment: None Required
Impact: Low Impact
Training Focus: Rhythm + Timing + Balance

*Beginner-friendly options are demonstrated throughout. No martial arts experience is required.

Track Listing: 

01. Monsta - Warmup

02. He'll Never Be (An Ol' Man River) - Boxing

03. The Trooper - MMA

04. Gold Dust - Kicks

05. Smells Like Teen Spirit - Kickboxing

06. Faster, Harder, Scooter - Boxing

07. Shock Your Senses - Kickboxing

08. Kick It - Muay Thai

09. Livin' On A Prayer - Pushups + Abs

10. Your Woman - Cooldown