Boxing & Kickboxing Workouts – Heavy Bag, Shadow, Pads, Sparring

Heavy Bag & Shadow Boxing

Turn your heavy bag into a complete, structured class whenever you’re ready. No bag or no space? Shadow box anywhere to sharpen your technique, with bodyweight exercises that still build strength — no equipment needed.

Pads or Mitts

Learn how to hold pads, then train with a partner at the gym or in the park. You take turns: one throws, the other holds — and both of you get the credit.

Weight Training

Strength work for fighters with the equipment you already have. Target upper body, lower body, core or full body — or pick the exact muscles you want to hit.

Sparring BETA

Sparring drills and partner rounds teach timing, distance and defence, with tutorials for both sides so you learn to give and take.

Inside every workout

One video.
Everything in order.

Every workout is a real coached video, built for you. When a new skill comes up, the coach teaches it first — front and back views, lead and rear side marked — then you drill it in the next round.

Learn it: step-by-step tutorial A tutorial in the One Two Hook workout video, front and back view with lead and rear side labels

Drill it: the round, with the timer on screen A heavy bag round in the workout video with the round timer counting down

Warm-up to get you moving, then an optional warm-up stretch
Tutorials for the next skills you’re learning
Rounds on the bag, the pads or shadow boxing, 2 or 3 minutes each
Strength & conditioning for upper body, lower body and core
Cool-down stretch at the end
A round timer, warning sounds and a timeline of every section
Pause any round and tap Round Info for a full explanation
Turn your phone sideways for the full picture, or follow by ear

Round types

Not just “hit the bag
for three minutes.”

Each round has a job. Beginner rounds keep it simple; Intermediate and Advanced users choose which levels of rounds they want. The skill page shows exactly which round types you’ll get.

Keep Up Calls

The coach calls the skills you know, one after another. Keep up as best you can.

Combo – Go

Learn one combination, then throw it every time the coach says go — for speed, for power or switching stance.

Set Combos

Classic 1–6 combinations, drilled until they’re automatic.

Hits 1–20

The coach calls a number and you hit the bag that many times, with whatever you know.

Punch Flow

One punch is called; you add the two-three or three-two that flows from it.

Build Your Own Combo

Start with any three hits and add one more each time you hear “add another hit.” Advanced.

Slow Build Long Combo

Little by little, you build one long combination and keep it going.

Kick Targeting

Numbers call roundhouse kicks — low, mid and high, right leg and left leg.

Combos at your own pace

Longer combinations you repeat at your own speed, focusing on form.

Your settings

Tap a fitness level.
Or tune every detail.

Choose Out of Shape, Getting Fit, In Shape or Extremely Fit and the whole workout is set for you. Want more control? Every setting is yours to change — and you can save up to six presets of your own.

5 minutes to 2 hours

The app fills exactly the time you have with the right mix.

Intensity 1 to 10

Keep it mixed, or set a low-to-high range for your cardio and your strength work.

Impact

Choose low, some or high impact — easier on knees and neighbours when you need it.

Round length & rest

2- or 3-minute rounds, with the rest you want between them.

Body Focus

Pick the muscles you want to hit — down to individual muscles — and those exercises come first.

No floor exercises

Training on concrete, in a garage or at the park? Switch off anything on the floor.

Orthodox or southpaw

Pick your stance and the videos mirror to match, so every combo is on your side.

See what you’ll get

The options page shows how many rounds, exercises and warm-ups your settings build from.

Use the equipment you have

Dumbbells

Build strength and power with free weights.

Kettlebells

Swings and explosive moves for boxing strength.

Medicine Ball

Add resistance to your workouts, anywhere.

Jump Rope

Cardio, timing and footwork — with its own skill list, from the basic bounce to double unders and switching rope direction.

Speed Bag

Hand speed and rhythm — with its own skill list, from singles to knuckle and back-of-hand rolls.

Bodyweight & more

No equipment at all? Train anywhere with bodyweight. Tennis ball and agility ladder drills too.

Partner workouts

Train with a friend.
Both of you get the credit.

Before a pads or sparring workout, choose who you’re training with: a guest, or a friend you’ve added in the app.

Add friends by scanning their QR code or typing their code; they accept the request.
Rounds alternate turns — one throws, the other holds pads or defends.
Every round goes into both of your stats, with the turns swapped for your friend.
Holding pads counts too: your pad catches are tracked separately.

Trillions of workouts?

Our patent-pending technology can build trillions of different structured workouts. Here’s how:

01 Capture Preferences

You set duration, skill level, equipment and focus.

02 Segment Matching

The engine finds the pre-tagged clips in our library that match.

03 Dynamic Assembly

The clips are put together into one workout video.

04 Instant Delivery

Your custom workout streams to your device.

Boxing & kickboxing workouts,
built for you.

Heavy Bag & Shadow Boxing

Pads or Mitts

Weight Training

Sparring BETA

One video.
Everything in order.