Boxing Workouts & Programs
The Shadow Boxing App comes with over a hundred workouts, and we add new ones all the time. They range from guided shadow boxing to punching bag sessions, virtual pad work, jump rope and footwork drills. Each workout is generated on the spot, so no two sessions play out the same. The best way to discover them is to download the app on iOS or Android, but here is a preview of what's in there.
Boxing workouts for every level
Here is a hand-picked selection, grouped by what you want to work on. This is only part of the catalog: the app has many more, plus a Custom Workout builder to define every component of your training yourself.
Getting Started
New to boxing? These workouts teach you the basic punches, the app's numbering system, and what a session feels like, one step at a time.
- Tutorial: A workout to learn the basics of boxing and how to use the app.
- Giving it a try: Curious about what a workout looks like? Find out in a few minutes.
- Using the jab and cross: Discover the famous 1-2 punch.
- Using hooks: Learn how to incorporate hooks into your boxing.
- Using uppercuts: Start using uppercuts and add them to your arsenal.
- Practice basic combos: String simple combos together to get used to them and learn the numbering system.
- Beginner Freestyle: Freestyle shadow boxing with beginner-friendly directions and tips.
- Fundamentals: Simple shadow boxing session with combos, defense and more.
Pad Work & Callouts
The coach calls out numbers, you respond with punches. It works like hitting pads at the gym, and it keeps you sharp because you never know what's coming next.
- Easy pad work: Simple callouts to follow to get started.
- Virtual pad work: Simple combos to execute when called, plus some freestyle.
- 10 minutes pad work: Very short rounds of varied callout exercises.
- Varied pad work: Follow a variety of different callouts.
- Advanced pad work: Go through 9 different kinds of exercises.
- Defensive callouts: Pad work routine focused on dodging and counters.
Punching Bag
Got a heavybag? These workouts guide your bag sessions with combos, speed drills and full rounds so you always know what to work on.
- Advanced punching bag: Work on the bag with varied exercises and some freestyle.
- Punching bag rounds: Try to survive intense full rounds on the bag.
- Punching bag HIIT: Intense punching bag exercises and squats.
- Bag explosiveness: Alternate quick punches and powerful ones on your bag.
- Speed on the bag: Alternate constant punches with fast and precise combos.
- Muscle memory (bag): Repeat effective combos on the punching bag to drill them into your mind.
- Bag & Defenses: The bag won't punch back, but you still need to practice your defense.
Jump Rope
The classic boxing conditioning tool. From your first basic bounce to the boxer skip and rope-and-bag circuits, there's a workout for every level.
- Beginner jump rope workout: Practice your basic bounce alongside some shadow boxing exercises.
- Boxer skip: Practice your jump rope boxer skip and throw some combos.
- Rope fundamentals: Boxer skip, basic bounce, stepping in and out: it's all there.
- Jumprope: A 30 minute workout with simple jump rope exercises.
- Jump rope HIIT (beginner): High intensity, simple jumps, real results.
- Rope and combos: Varied jump rope exercises and simple combos for a fun cardio workout.
- Rope and bag: Alternate jump rope and punching bag for a very intense workout.
Speed Ladder
Lay a ladder on the floor and put your feet to work. Ladder drills sharpen your coordination and footwork, and they pair surprisingly well with boxing combos.
- Basic ladder movements: Very basic movements on the speed ladder to get started.
- Simple speed ladder: A light speed ladder workout to get used to the equipment.
- Ladder movements: Start mixing hops and other movements into your ladder drills.
- Speed ladder: A mixed set of ladder drills to warm up or improve.
- Ladder + Combos: Practice combos on the ladder alongside some guided shadow boxing.
HIIT & Conditioning
Short bursts, minimal rest, maximum sweat. These workouts mix boxing with strength and cardio exercises to build stamina fast.
- 20 minutes HIIT: High intensity training to build explosive power and increase stamina.
- 30 minutes HIIT: Alternate explosive exercises with short dynamic resting periods.
- 30 / 30 HIIT: Thirty seconds boxing, thirty seconds strength or cardio.
- 7 minutes challenge: Follow commands and get your heart pumping even without much time.
- Insanity: Warm up and get ready for 25 minutes of non-stop action.
- HIIT Cardio Freestyle: Alternate 30 seconds of shadow boxing and 30 seconds of cardio.
- Circuit training: Quickly go through a lot of different exercises.
Defense & Footwork
Boxing is as much about not getting hit as it is about hitting. Practice slips, rolls, counters and movement until they become second nature.
- Learn basic defenses: Practice slipping and rolling in a few different progressive exercises.
- Simple defense: Simple combos with defensive movements to build up muscle memory.
- Defense: Work on dodging incoming attacks and countering.
- Counter punching: Start with a defensive action and retaliate.
- Advanced defense: Exercises to improve your defensive reflexes and footwork.
- Footwork: Tighten your shoes and get ready to move.
- All about movement: Get those legs to work with dodges, jump rope and more.
- Be elusive: Exercises around feints, defenses and footwork to become a more elusive boxer.
Technique & Flow
For boxers who have the basics down and want to get smoother. Work on rhythm, angles, feints and fighting on the inside.
- Rhythm: Work on your rhythm with simple combos, single punches and defenses.
- Flow state: Smooth combos, defenses and cardio exercises.
- Mixing it up: Mix things up with feints, doubles, body shots and rhythm changes.
- Be Unpredictable: Switch up your tempo, change angles, add feints.
- Inside Fighting: Go to the head then to the body, roll, pivot, and some leg work too.
- Closing the Distance: Work on the inside and practice getting in and getting out.
- Longer combos: Stay focused and string longer combinations.
Boxing programs
Programs are multi-day training plans mixing videos and workouts around a single goal: learning the basics, sharpening your defense, getting through a full week of training... Pick one, follow the steps at your own pace, and let the app decide what comes next.
Boxing 101
Discover the basics of boxing through a mix of videos and workouts, from the 6 punches to the main defensive movements.
A week of boxing (advanced)
A full training week for boxers with solid technique and good cardio, combining workouts into longer sessions at a more demanding level.
Improve your defense
Focus on defensive movements like blocks, slips and rolls to become a more elusive fighter.
Hitting the Bag
Train with your punching bag to improve your speed and power.
Learn to jump rope
Never jumped rope before? Pick and size your rope, learn the basic bounce and the boxer skip, and start adding the rope to your boxing drills.
Speed Ladder 101
New to the speed ladder, or need a refresher? Each day the app introduces a few techniques, then you use them in a quick workout.
Train with your equipment
You don't need any gear to use the app. But if you have some, there are workouts and programs built specifically to put it to work.
Heavy bag
The bag is where guided training shines: instead of throwing the same 1-2 for ten rounds, the app calls out combos, speed drills and power phases so you always know what to work on. Start with the "Hitting the Bag" program, then explore the dedicated bag workouts, from full intense rounds to muscle memory drills.
Want to go deeper? Read our articles about heavy bag training.
Jump rope
Boxers skip rope for a reason: it builds footwork, timing and the kind of cardio that lasts a full fight. The app teaches you from zero with the "Learn to jump rope" program, then keeps you busy with rope HIIT sessions and workouts that alternate jumping and boxing.
Curious about rope work? Check our jump rope articles.
Speed ladder
A ladder on the floor turns footwork practice into a game. The app walks you through the basic movements in the "Speed Ladder 101" program, then mixes ladder drills with combos and shadow boxing so your feet and hands learn to work together.
New to the ladder? Here is how to use a speed ladder for boxing.
Create your own workouts
Didn't find what you were looking for above? Then build it yourself. The app lets you assemble your own workouts from scratch, down to the exact combos you want to hear called out.
Fully custom workouts
If you know exactly what you want, the Custom Workout builder gives you control over every component of your training: the number of rounds and their duration, the rest periods, which exercises you do and in what order, and how intense each one gets. You can even add combos you made yourself with the Combo Creator, then save the whole thing to your bookmarks and run it again whenever you want.
Quick Start
Don't feel like building anything? Quick Start asks a few simple questions: how much time you have, how technical you want it, how hard you want to go and how much variety you're after. The app then generates a workout that fits your answers, so you can go from opening the app to throwing punches in under a minute.
That's a lot!
It might seem like a lot of options, because it is. Don't worry though, you can take it one step at a time: the app suggests what to do next based on your level and goals. You can trust our thousands of user reviews and download the app today to see for yourself how it works.
