The Shadow Boxing Blog

Welcome to the blog where you can learn about updates to our iOS app, get insights into the world of boxing or discover new boxing workouts!

Boxing Fundamentals

Boxing After 40: How to Train at Home for Long-Term Health

Starting boxing after 40 is easier than you think. Here is how to train at home, protect your joints, and use boxing as a tool for long-term health.

The Best Boxing Quotes to Keep You Training

A short collection of boxing quotes on discipline, fear, and the grind. From Muhammad Ali to Mike Tyson, these are the ones that actually stick.

Shadow Boxing or Heavy Bag: Which Should You Train?

Shadow boxing and bag work develop different things. Here is what each one is good for, where they fall short, and how to use both together.

Boxing Mobile Apps

Best Boxing App I've Tried: A User's Review and Why It Captures What We Built

A user sent us a review summing up what the Shadow Boxing App is meant to do. Here is the full quote, plus why short technique videos and real workouts have been the plan from day one.

Every Boxing App Tested and Ranked for 2026

We tested 10 of the top boxing apps in 2026 across skill development, workouts, price, and ease of use. Here's what actually works.

What People Who Use the Shadow Boxing App Actually Say

A look at real App Store reviews from people using the Shadow Boxing App to train, learn, and stay consistent. No paraphrasing, just their words.

New Features in the Shadow Boxing App

We Built a Free Online Boxing Round Timer. Here's What It Does.

A free boxing round timer that runs in your browser, no download and no account required. Bell sounds, sport presets, and works on any device.

How We Keep Improving the Shadow Boxing App

A look at what gets added and improved in the Shadow Boxing App: new exercises, new features, quality fixes, and how user feedback shapes what gets built.

The Boxing Programs in the App: Which One to Start With

The Shadow Boxing App has structured programs for complete beginners, intermediates, bag training, jump rope, and more. Here is what each one covers and who it is for.

Heavy Bag for Boxing

Using the Shadow Boxing App With a Punching Bag

The app works on the bag too. Every shadow boxing exercise transfers, plus there are bag-specific exercises and an 8-day structured program built for heavy bag training.

The Fastest Way to Start a Punching Bag Workout

The quick start feature in the Shadow Boxing App generates a full bag workout from a few questions. Toggle the heavy bag option and you are ready to punch.

Punching Bag Workouts in a Boxing App: Cardio, HIIT & Combo Training

Train on the punching bag with a boxing app. Structured workout for all levels, with guided rounds for cardio, HIIT, speed, power, combos, and defense.

Learn Boxing with an App

Start Boxing in 30 Minutes: The Program for Absolute Beginners

No experience needed. The Start Boxing in 30 Minutes program teaches you how to stand, throw a punch, move your feet, and gets you through two real workouts in under half an hour.

Boxing Injuries That Mobility Work Helps Prevent

Most common boxing injuries at the amateur level trace back to unprepared joints. Here is what breaks down, why, and how regular mobility work changes that.

Feints in Boxing: What They Are and How to Practice Them

A feint is a fake attack designed to provoke a reaction. Here is what makes feints work, the different types, and how to build them into your training.

Best Boxing Gear

Best Shoes for Shadow Boxing

Discover the best shoes for shadow boxing! Explore lightweight, non-slip, and supportive footwear like Adidas Box Hog, Nike Free RN 5.0, and Reebok Nano to boost agility and comfort.

Best Punching Bag For Boxing at Home

Discover the best punching bags for boxers of all levels. From Everlast to Outslayer, find the perfect fit for your training needs and space with our top picks.

The Best Earbuds for Practicing Boxing at Home

Here's our list of the best earbuds for boxing at home, from Powerbeats Pro to Apple AirPods Pro, with features like noise cancellation, secure fit, and great sound quality.

Never jumped rope before? The Learn to Jump Rope program in the Shadow Boxing App takes you from zero, covering rope selection, the basic bounce, the boxer skip, and combining rope with boxing drills.

Jump Rope Techniques in the App: What Each Level Covers

The Shadow Boxing App has a full jump rope technique section from basic bounce to double unders. Here is what each skill level includes and how the techniques build on each other.

Jump Rope for Boxing When You Can't Jump Rope Yet

Most adults starting boxing struggle with jump rope more than with the actual punching. Here's how to go from tripping every few seconds to training like a boxer.