Available Boxing Workouts
The Shadow Boxing App has many different workouts and exercises to pick from, and we are adding new ones all the time. They range from freestyle work to punching bag exercises, but also virtual pad work or footwork drills. There really is something for every type of boxer at every level of experience. The best way to discover them is to download the app, but here is a preview of what's in there!
Some of our boxing workouts available in the iOS app
- FREESTYLE: Box for 6 rounds of 3 minutes with a coach giving you audio directions
- JUMPROPE: 30 minutes workout with simple jumprope exercices
- 20 MINUTES HIIT: High intensity training to build explosive power and increase stamina
- 10 ROUNDS: Guided exercices and freestyle for 10 rounds of 3 minutes
- FUNDAMENTALS: Simple shadow boxing session with combos, defense and more
- CUSTOM WORKOUT: Define all the components of your training
- REPETITIONS: Practice a single combo for the entire duration of a round
- SLOW PACE: Slower pace training for when you are getting back in shape
- VIRTUAL PAD WORK: Simple combos to execute when called as well as some freestyle
- INSANITY: Warm up and get ready for 25 minutes of non-stop action
- 30 MINUTES HIIT: Alternate explosive exercises with short dynamic resting periods
- PUNCHING BAG: Alternate quick punches and powerful ones on your bag
- QUIET TRAINING: For those preferring when the coach only give minimum directions
- PUNCHING BAG: Work on the bag with various exercises & some freestyle
- QUICK START: Find a workout that works for you or learn the basics of boxing
- ALL EXERCISES: Intense training where you go through all the exercises available
- PUSHUPS: Quickly alternate between freestyle and pushups
- DEFENSE: Work on dodging incoming attacks and countering
- 7 MINUTES CHALLENGE: Follow commands and get your heart pumping even without much time
- SQUATS: Work on your lower body with squats and freestyle exercises
- DODGE: Focus on reaction speed. It's simple, just don't get hit!
- TUTORIAL: Learn the basis of boxing & how to use the app
- PUNCHING BAG REPETITIONS: Repeat combos on the bag with little rest
- SIMPLE COMBOS: Train with simple combos getting progressively more difficult
- GIVING IT A TRY: Curious and want to check out what a workout looks like in 5 minutes?
- FOOTWORK: Tighten your shoes and get ready to move
- ALL ABOUT MOVEMENT: Let's get those legs to work with dodges, jump rope and more.
- COUNTER PUNCHING: Start with a defensive action and retaliate
- DEFENSIVE CALLOUTS: Pad work routine focused on dodging and counters
- FREESTYLE BAG WORK: Loosely guided punching bag exercises
- CARDIO: Jump rope, squats & punches
- BODY SHOTS: Mix up your game by also attacking the body
- CRUNCHES: Work on your abs with crunches and some basic boxing exercices
- STRENGTH TRAINING: Improve your performances by working on the basics
- PUNCHING BAG (SPEED): Alternate constant punches with fast and precise combos.
- PUNCHING BAG ROUNDS: Try to survive intense full rounds on the bag
- PUNCHING BAG HIIT: Intense punching bag exercices & squats
- BURPEES: Practice combos and do burpees. Simple!
- CIRCUIT TRAINING: Quickly go through a lot of different exercises
- Longer combos: Stay focused and string longer combinations
- Varied pad work: Follow a variety of different callouts
- Mountain climbers: Get your heart rate up with mountain climbers and practices combos
- 10 minutes pad work: Very short rounds of various callout exercises
- Advanced pad work: Go through 9 different kind of exercises
- Easy pad work: Simple callouts to follow to get started
- Get exhausted: Cardio intensive pad work and movements
- Fun & simple: Quick rounds of straightforward combos with just a bit of complexity to keep it interesting
- Rhythm: Work on your rhythm with simple combos, single punches and defenses.
- Improve your combos: Practice a few easy combos and learn more complex ones.
- Simple defense: Simple combos with defensive movements to build up muscle memory
- Fun & varied: 16 fast rounds of 16 different exercises, no time to get bored!
- Reflexes: Varied exercises focused on reacting fast
- Remember numbers: Exercises top help you remember the numbering system the app uses
- Learn & sweat: Learn the numbering system used by the app while still getting a pretty intense workout
- Muscle memory (bag): Repeat effective combos on the punching bag to drill them into your mind
- Muscle memory: Repeat simple yet effective combos and train your reflexes
- Learn basic defenses: Pratice slipping and rolling in a few different progressive exercises
- Advanced defense: Exercises to improve your defensive reflexes and footwork
- 30 / 30 HIIT: Thirty seconds boxing, thirty seconds strength or cardio
- Cardio: Get your heart rate up and keep boxing
- Discover new exercices: Try out many different exercises in a fun workout that will keep you on your toes
- Punching Bag & Defenses: The bag is never going to punch back is not a reason to not practice your defense!
- Punching Bag Cardio: Hitting the bag is a great workout in itself, but this workout goes even further
- ... and many more:We are adding new exercises regularly so that training with the app never get old.
That's a lot!
It might seem like a lot of available options... because it's the case!
However don't worry,
you can take it one step at a time and learn how to use our boxing app one step at a time.
You can trust our thousands of users' reviews on the app store and download
the app today to see for yourself how it works!
Pick from many workouts
Punching bag, HIIT, pad work, drills, footwork... no matter your experience you'll find something that fits you.
Follow audio cues
The app will call out actions to perform. It's just like doing virtual pad work with a coach!
Learn Boxing
Discover boxing with precise tutorial videos and simple workouts, or improve your skills with advanced and technical training plans.
