The Shoutbox Workout Timer was developed as a heavy bag training tool for boxers, mixed martial artists and karate practitioners.
The timer is programmed to call out random audible commands for punches, kicks or combinations during each round. The commands called depend on the workout setting. For example, the Mixed Martial Arts workout will add in sprawl and clinch actions as those are more common in that type of training. The Thai Boxing setting will call out more sets of elbows and knees than the other settings. Click the "help" button on the timer and scroll through the help screens to see what actions are in each workout. All of the information on the help screens can be viewed on one page by clicking here: WORKOUT GUIDE
How the Intensity Setting Works
For each action or exercise that the timer calls out, there is a set time alotted before the next action will be called. For example, the timer allows 2.5 seconds to perform a roundhouse kick. The amount of time allowed for each action is divided by the intensity setting. If you were to set the intensity setting to 1.5, the time allowed for a roundhouse kick would now become 1.67 seconds (2.5 / 1.5 = 1.67). If you were to set the intensity setting to 0.7, the time allowed for the roundhouse kick would get larger, 3.57 seconds (2.5 / 0.7 = 3.57).
If the workout feels too fast or too slow, fiddle with the intensity setting until you like the pace.
Tip: Dial the intensity down to 0.2 or 0.1 during the Karate (Basic Kicks) and Karate (Advanced Kicks) workouts. This will give you time to get in several reps before the next kick is called.
Terminology
To use the timer well, you need to know a few things about the terminology used.
When the timer calls out the numbers "one" through "four", it is referring to the number of punches in the combination.
One = Jab
Two = Jab / Cross
Three = Jab / Cross / Hook
Four = Jab / Cross / Hook / Cross (Some people will substitute an Uppercut for the last Cross)
In some workouts, the timer will call "Clinch". When this is called. Stand close to the bag and throw short punches and elbows, sometimes referred to as "dirty boxing".
In some workouts, the timer will call out exercises. When that happens, quickly get in position and do as many reps as you can. When the intensity is set to 1.0, there will be fifteen seconds allowed before the timer tells you to stop. Decreasing the intensity setting will increase the length of time allowed to perform the actions called. Setting the intensity to 0.5 will increase the length of time for each exercise to 30. (15 / 0.5 = 30).
Using the Shoutbox Workout Timer as a Tabata Timer
To set up Tabata rounds, set the workout to "bells only". Decrease the round length to 20 seconds. Decrease the rest length to 10 seconds. Increase the number of rounds to about 8, depending on your workout goals.
Using the Shoutbox Workout Timer for circuit training
To set up the SWT for circuit training, set the workout to "bells only". Set the round length to one minute and the rest period to 30 seconds. I like to set up the timer for 30 rounds. With the 30 second rest period, that gives me a 45 minute workout. The timer keeps you on track, so it's very efficient.
Plan out your exercises in advance and then switch exercises during the rest period. Thirty seconds goes by quick, so you have to get all your exercises ready in advance. I have a Bowflex Extreme 2 and Bowflex Selectec dumbbells. I try to do one set on the Bowflex Extreme and then one set on the dumbbells. While I'm resting on the dumbbells, I will set up the Bowflex Extreme for the next round.
The last time I did this workout, here's what I did:
Using SWT for stretching
I often find myself daydreaming when I stretch, causing me to stay longer in one position than another. To keep me from losing track of time, I set the SWT to 30 second rounds with 10 second rest periods. I will usually watch TV during my workouts, so I keep the SWT going in the background. Every 30 seconds, I will either come up for a rest period or switch to a different position. I find it relaxing to have the SWT keeping track of the time so I don't have to.