Box 4 Fitness - Heavy Bag Workout is a Fitness app that gives the most incredible workout with your own pro boxing coach. Get lean, toned and strong whilst boxing your way from Novice to Pro!!

The app provides:

- detailed instructions and audio coaching 100% along the way, even between rounds!!
- instructional videos

You get all this in the palm of your hand and your own professional boxing coach, Rick Sweeny, in your ear to keep you motivated, keep you improving your skills and to give you an overall body workout that is unbeatable!

Workout routines:

- Single round workouts (2 and 3 minutes) - you punch along to the punches called out by your coach
- multi round workouts, up to 10 round workouts where you get to control how long your rests are (30 or 60 seconds) and how long the rounds are (2 or 3 mins). Work all your way up to a 10 round workout with 3 minute rounds and 30 second break for the ultimate workout!!!!

Works great with your music library: the app cleverly balances the volume between the coaching and your music - the perfect balance that will keep you motivated round after round!!

Benefits of Heavy Bag Training:

1. Improve Body Shape
2. Improve Aerobic Fitness
3. Improve Power
4. Improve Coordination & Core Stability
5. Develop Self Defense Skills
6. Decrease Stress
7. Low cost - just the bag, wraps and gloves for your hands and this app!

Who's Rick Sweeney?

Your personal coach, Rick Sweeney, was born June 8, 1959. He boxed as an amateur from 1982-1986, with a 10-2 record. He was Adirondack Golden Gloves champion at 152 lbs. in 1985.

Rick became a professional in 1986 with a 2-0 record, before opening Sweeney’s Boxing in 1994.

He’s been vice president of amateur boxing in the Adirondack region since 2004.

He’s a professional and amateur boxing trainer, cut man, and promoter, as well as a fitness and weight loss trainer.

Rick has trained such fighters as Frank Houghtaling when he won the IBC America’s title and New York State’s junior middle-weight title, and Teresa Perozzi when she won the NABC women’s world title in Bermuda and defended it in Sweden.

He’s worked the corner in 7 title fights, and he’s the trainer of former WIBC Light Welterweight champ Sarah Kuhn, currently in the top ten in the world in the welterweight class.

What’s New

Version 1.7

Fixed bug where audio wouldn't play from locked screen or in the background. Thanks for the feedback!

Ratings and Reviews

4.0 out of 5
55 Ratings

55 Ratings

Trash24 ,


The concept is exactly what I wanted, but the execution of the app was not refined all the way, but certainly good for the price. For instance if you select a 10 round workout, the rounds don't go in order and when you complete 10 rounds there is nothing stating that the workout is over is just ended. You can't adjust the volume of your music independent of the app so the music kinda drowns out the coach.

I do like that you can customize the number of rounds, minutes of rounds, and break time between rounds. A decent variety of punches, but even on my first workout, I started to memorize the combos. There is even a video showing proper form for the different punches, which was a great help in getting started.

This is so close to a great app and I hope an update is created or new workout rounds can be purchased. I enjoy the app and have no regrets in my purchase.

dino8932 ,

Great app

My favorite boxing app, I do not like how other apps make you memorize numbers to punches and none of them are the same. This is where this app does it right! Simple English calling out punches, have been using it ever since I was in Iraq years ago I’m glad it’s still up and running. Just got back into boxing a few months ago and was afraid it would be outdated and not working. Please make more apps like these or keep updating this one.

nader0903 ,

Finally updated!! (Update)

So happy to see this was updated!!! Can’t wait to start using it again! This is the only heavy bag workout app that actually calls out the names of the punches instead of a bunch of numbers/letters that you have to memorize what they are.

Simple and easy to use, and helps you get a great workout!!

Update July 18, 2018:
Had to lower my rating because the latest release has lost a few things/has a few bugs:
-When turning the phone to landscape orientation, can no longer see the clock.
-can no longer listen to music through iTunes while this app is running.
-if the display turns off, the app stops running (means you have to set your display to never turn off in the iPhone settings, then remember to change it back to the way you had it when done with your workout).

It would also be nice if there were different workouts for different fitness levels (beginner, medium, advanced, etc), or have an option to not randomize the rounds but work up from round 1 (easy) to round 10 (advanced). Right now the rounds each seem like the exact same thing.

App Privacy

The developer, Peter Rogers, has not provided details about its privacy practices and handling of data to Apple.

No Details Provided

The developer will be required to provide privacy details when they submit their next app update.


  • Family Sharing

    With Family Sharing set up, up to six family members can use this app.

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