Shadow Boxing Workout App 4+

Boxing & punching bag training

Marc Gauthier

Designed for iPhone

    • 4.9 • 1.1K Ratings
    • Free
    • Offers In-App Purchases

iPhone Screenshots


Practice boxing anywhere without gear. The app will call out combos to execute in a lot of different exercises. Pick the time you have to train and get started!

Use this boxing app for your training and improve your skills from home or the gym, like a virtual boxing coach! Try existing training sessions or build your own workouts using the various exercises and settings.

You can easily pick how much time you have ahead of you, the exercises you'd like to do, the intensity and start your boxing workout!

If you box, this is a great way to keep improving, and if you don't it's a cool alternative way to work out and do boxing drills!


This boxing app features multiple pre-made intense shadow boxing & punching bag workout sessions.

Some are a real challenge and others are easier for beginners. For instance "20 minutes HIIT" is a very high intensity interval workout to burn a lot of calories and have fun... but you can find simpler ones to get started!


You don't need any equipment to complete the various trainings and various drills, but if you have a punching bag or a jump rope at home you'll be able to use them.


Mix it up by trying out different workout types, simulating what a real boxing coach would ask you to do:

- PAD WORK will call out simple combos and freestyle combos to execute
- FREESTYLE let you do your own thing with an optional audio boxing coach giving you ideas and directions
- REPETITIONS gives you one combo to practice for an entire round. It can be a simple one to focus on speed, or a more technical one.
- PUNCHING BAG to alternate fast and powerful sequences to build explosiveness on the heavy bag
- DEFENSE to focus on dodging incoming attacks and countering
- FOOTWORK will improve your movement and speed with simple drills
- TUTORIAL to learn the fundamentals of boxing
- DODGE to focus on reaction speed, slipping and countering with simple punches
- BODY SHOTS to mix up your game by also attacking the body
- DOUBLING PUNCHES to change up your rhythm
- LONG COMBOS where you have to stay focused and string longer combinations
- COUNTER PUNCHING where you start with a defensive action and retaliate
- JUMP ROPE is a great way to boost your cardio

You can also add additional calisthenics exercises like push-ups, burpees, mountain climbers, squats or sit-ups in between boxing rounds! This can get intense, but it's a great fitness exercise and will help with cardio and burning calories.


You can also create your custom shadow boxing training sessions and custom HIIT workouts. This is the perfect way to match what kind of fitness regimen you want to follow at home, like a 7 minute workout or something closer to boxercise. So if you want to get ready for fight camp or just lose some weight, there'll be something for you!


See your statistics, follow your progress and remember when you last worked out. This will help you focus on your fitness target, weight loss or performance improvements.

Boxing alone can get demotivating and this is a great way to stay motivated while working out.


Use the free timer for your sparring sessions, training or heavy bag workouts. It will alternate between workout and rest periods and will ring a bell at the end of the round as well as give you an indication of the round coming to an end.

You can use our pre-made timer modes to quickly set the rules from boxing, MMA, muay thaï, kick boxing or amateur boxing.


The audio cues will not stop the music from your favorite app like Spotify or Apple Music. You can set up the audio mixing to lower the music or keep the volume all the way up. Finally you can even mute all audio coaching if you only want to listen to your intense boxing workout playlist!


Your workouts are automatically saved to iCloud so that you never lose track of your progress.

What’s New

Version 1.39.0

We're always updating the app with new features, workouts and exercises. We're also constantly adjusting the existing workouts based on your feedback. Here are the main changes in this version!

New exercises:
- DECOMPOSING A COMBO: Learn a new complex combo step by step
- HIT AND GET OUT: Combos including a way to exit after punching to build good reflexes

New workouts:
- 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

New feature:
- Combos can now include more defensive movements, like stepping back.

Ratings and Reviews

4.9 out of 5
1.1K Ratings

1.1K Ratings

Hawkin Warren ,

Great Timer

I only use this app for the free functionality of the timer to run my workouts with. For that purpose, it’s great. There are a few things that I’d change (namely the beeps cause my music volume to lower and then I have to switch over to my music app and then go back to this app for the normal volume to come back, and that changes to the timer settings aren’t saved automatically) but free is free and the app does what I need it to do.

peeved shrink ,

Great for fitness coordination and stress

Aloha from a literal minefield…so running is not a thing to do out here. As a retired military bomb disposal type, have some stress. I bought all the apps for boxing and kickboxing as well as a cheapo heavy bag. Pounding the piddle out here f a bag and shadow boxing keeps me from drinking too much, chasing night tigers, and worry. This is the best of all the apps if you just want to work out and improve your game. Get it, use it, or stay on the bench.

Rolex215 ,

Free version

There are only 4 workouts for the free version, but it never gets boring. This is a great app to give your workouts a change of pace. 10-20 minutes workout that you can incorporate before or after your normal routine. It’s also a great app if you want to skip the gym, but still get a sweat in.

App Privacy

The developer, Marc Gauthier, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Usage Data
  • Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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