Workouts®

Start with a full-body foundation circuit — shadowboxing, push-ups, squats, mountain climbers and planks — 3 rounds with the timer running work/rest for you. Our Champion Circuit is built exactly for this: no equipment, scaled intensity, done in under 20 minutes. Add the footwork and hand-speed sessions as your base grows.

Yes — most of these 32 sessions need zero equipment. Shadowboxing drives the boxing-specific work (footwork, hand speed, combinations), and bodyweight circuits build the engine and the core. A bag and rope help later, but nothing here requires a gym to start.

Beginners do well with 3 rounds per session; intermediate 4–5; advanced 5–6 with shorter rests. Every workout here lets you pick 2–6 rounds and an intensity, and the built-in round timer paces the work, rest and round breaks with bell sounds.

Fighters build their core with high-rep circuits and rotation — the classic Tyson-style routine: sit-ups, bicycle crunches, leg raises and planks in timed rounds, plus rotational work for punching power. Our Iron Abs and Rotational Core Power sessions cover both.

Yes — a full recovery category: contrast therapy, cold exposure, box breathing, power breath rounds, grounding and NSDR. Recovery is where you actually improve; the timer runs those protocols too.