Video: Drilling 1-2, Defend, 6 on the Heavy Bag

The Shadow Boxing App guides your training by calling out combos with audio and on-screen text, whether you’re shadow boxing in your living room or working a heavy bag.

The video shows a repetition exercise on the bag. The app calls “1-2, Defend, 6”: a jab, a cross, a defensive move of your choice, then a rear uppercut. The timer and the on-screen callout do the pacing, so all the attention goes into the punches, not into deciding what to do next.

Adding a “Defend” in the middle of a combo is one of the simplest ways to make bag work feel like an actual exchange instead of just hitting. You punch, you react, you answer back with the uppercut. If this looks like your kind of training, there’s a whole set of guided punching bag workouts in the app, and you can try it for free.