Before you use this program be sure that you are healthy enough to exercise and you understand how to do the exercises correctly.
Bells Only
When set to this workout, the timer will only sound the repeating chime, start of round, end of round, and end of rest warning bells. Use this setting for interval training or timing sparring rounds.
Set the round length to 20 seconds and the rest length to 10 seconds to use this timer for Tabata or High Intensity Interval Training (HIIT).
Boxing Combos
In this workout, the timer will call out numbers. For the number one, do a jab. For the number two, do a jab / cross combo. For the number three, do a jab / cross / hook combo. For the number four, do a jab / cross / hook / cross combo. Alternatively, you can also throw an uppercut for the fourth punch. These four combinations are in many of the Shoutbox Workout Timer workouts. For increased intensity, you can add a kick, knee or elbow after each combination.
Boxing Combos and Movement
This workout combines the punch combo actions (one, two, three and four) with move and duck. If you are using a heavy bag, circle the bag when move is called. If you are shadow boxing, change direction.
Combos, Movement and Punches
This workout combines punch combo actions, move and duck with single punches. The punches are straight left, left hook, right straight, right hook and uppercut.
Combos, Movement and Exercises
This workout combines punch combinations and movement with exercises. If the intensity is set to 1.0, fifteen seconds is alotted for each exercise. Get up right after the exercise is over to be ready for the next action. The exercises in this workout are crunches, pushups, jumping squats and jumping jacks.
Combos, Move, Punches, Exercises
This workout combines punching combos, movement and single punches with exercises. The punches in this workout are left straight, left hook, right straight, right hook and uppercut. The exercises in this workout are crunches, pushups, jumping jacks, and jumping jacks.
Karate - Basic Kicks
This workout contains kicking only. The kicks included are front kick, back kick, roundhouse kick, side kick, and hook kick. Tip: Reduce the intensity to 0.2 and do multiple reps for each kick. At this intensity level, between 10 and 15 seconds will be allotted for each kick. Add variation to your kicking routine by switching stances every once in a while.
Karate - Advanced Kicks
This workout contains kicking only. Spinning side kicks and spinning hook kicks are added into the mix along with the front kick, back kick, side kick, roundhouse kick and hook kick. Tip: Reduce the intensity to 0.2 and do multiple reps for each kick.
Combos and Basic Kicks
Punching combo actions (one, two, three, and four) and basic karate kicks are combined in this workout. The kicks included are front kick, back kick, roundhouse kick, side kick and hook kick.
Combos and Advanced Kicks
Punching combo actions (one, two, three and four) and advanced karate kicks are combined in this workout. The kicks included are front kick, back kick, roundhouse kick, side kick, hook kick, spinning hook kick, and spinning side kick.
Basic Kicks and Exercises
Basic kicks (front kick, back kick, side kick, hook kick, and roundhouse kick) are combined with exercises. Exercises in this workout include crunches, jumping squats, jumping jacks, pushups, lunges, leg raises, plank and side bridge.
Advanced Kicks and Exercises
Basic kicks (front, back, side, hook, and roundhouse kicks) are combined with spining hook kicks, spinning side kicks and exercises. Exercises in this workout include crunches, jumping squats, jumping jacks, pushups, lunges, leg raises, plank and side bridge.
Thai Boxing
Punching combos (one, two, three and four) are combined with movement, elbows, knees, clinches and kicking. When clinch is called, stand near the heavy bag and work short punches or elbows. Clinch last for five seconds. For added difficulty, try adding a kick, knee or elbow after a punching combination.
Thai Boxing and Exercises
Punching combos, kicks, movement, clinch, elbows and knees are combined with exercises. Exercises in this workout include crunches, jumping squats, jumping jacks, pushups, lunges, leg raises, plank and side bridge.
Mixed Martial Arts
Punching combinations, kicks, movement, clinch, elbows, knees and sprawl are included in this workout. After you sprawl, get up quick because the next call is coming.
MMA and Exercises
Punching combos, kicks, movement, clinch, elbows, knees and sprawl are combined with exercises in this workout. Exercises in this workout include crunches, jumping squats, jumping jacks, pushups, lunges, leg raises, plank and side bridge.
Kitchen Sink
This workout is a mix of everything that Shoutbox Workout Timer has to offer. Good luck.
Exercises Only
Exercises in this workout include crunches, jumping squats, jumping jacks, pushups, lunges, leg raises, plank and side bridge.
Tip: Setting the intensity to 0.5 will increase the time of each exercise from 15 seconds to 30 seconds.
Reaction Time Drill
In this drill, a clap sound is played at random intervals. At an intensity setting of 1.0, the intervals will range from 3 to 6 seconds apart. Use this drill to practice closing in on your opponent. Start outside striking distance. When the sound occurs, close quickly and throw a combination. Immediately move backward out of striking range and prepare for the next combo.
Fencing
In this drill, movement is combined with fencing attacks. For movement, the actions called are one forward, one backward, two forward, two backward, three forward, three backward. The attacks called are lunge, step lunge, fleche, and step fleche.