Available Boxing Workouts
The Shadow Boxing App has many different modes, 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. The best way to discover them is to download the app, but here is a preview!
Pick from many workouts
from HIIT to freestyle
Follow audio cues
just like doing virtual pad work
set the exercises, the intensity...
Boxing workouts available in the iOS app
Box for 6 rounds of 3 minutes with a coach giving you audio directions
30 minutes workout with simple jumprope exercices
20 MINUTES HIIT
High intensity training to build explosive power and increase stamina
Guided exercices and freestyle for 10 rounds of 3 minutes
Simple shadow boxing session with combos, defense and more Learn how to throw a jab
Define all the components of your training
Practice a single combo for the entire duration of a round
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
Warm up and get ready for 25 minutes of non-stop action
30 MINUTES HIIT
Alternate explosive exercises with short dynamic resting periods
Alternate quick punches and powerful ones on your bag Read more about heavy bag training
For those preferring when the coach only give minimum directions
Work on the bag with various exercises & some freestyle
Find a workout that works for you or learn the basics of boxing
Intense training where you go through all the exercises available
Quickly alternate between freestyle and pushups
Work on dodging incoming attacks and countering
7 MINUTES CHALLENGE
Follow commands and get your heart pumping even without much time
Work on your lower body with squats and freestyle exercises
Focus on reaction speed. It's simple, just don't get hit!
Learn the basis of boxing & how to use the app
PUNCHING BAG REPETITIONS
Repeat combos on the bag with little rest
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?
Tighten your shoes and get ready to move
ALL ABOUT MOVEMENT
Let's get those legs to work with dodges, jump rope and more. See how footwork functions in the app
Start with a defensive action and retaliate New in 1.21!
Pad work routine focused on dodging and counters
FREESTYLE BAG WORK
Loosely guided punching bag exercises
Jump rope, squats & punches
Mix up your game by also attacking the body
Work on your abs with crunches and some basic boxing exercices
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
Practice combos and do burpees. Simple! How to do a burpee
Quickly go through a lot of different exercises
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!
record yourself boxing & improve
Free round timer
efficient and without ads
track trainings, stay motivated