What a Boxing Workout With an iPhone App Looks Like (Video)

The Shadow Boxing App is a boxing workout app that plays the part of a coach. It calls out punches, defenses and footwork during a round, and you do them. That’s hard to picture until you’ve seen it, so here’s a short video of the app running a heavy bag round on an iPhone.

The combo being called is 1-2, Roll Right, 3: a jab and a cross, a roll, then a lead hook. It has a defense in the middle, and that matters on a bag. Nothing there forces you to move your head, so most people don’t. We filmed a similar round built on a different defense in 1-2, pull back, 2-roll on the heavy bag.

The callouts come through the speaker, so you can set the phone down, put your gloves on, and keep your eyes on the bag. When you try this combo yourself, bend your knees on the roll instead of folding at the waist. The app is free to download, and a lot of the workouts in it can be done without paying, on a bag or with no equipment at all.