A calm 12-minute morning session
Put your phone where you can see it, clear a safe patch of floor and keep the first round deliberately easy. The aim is to wake up your feet, posture and breathing before asking for speed.
1. Two minutes to arrive
Stand in stance, soften your knees and step lightly. Let your shoulders drop as your breathing settles.
2. Three minutes of basics
Alternate relaxed jabs with a one–two. Bring every punch back to guard before the next one.
3. Four minutes of flow
Use jab–cross–hook, add a small angle and reset. Keep the combinations clean rather than fast.
4. Three minutes to finish
Move, breathe and throw only the shots you can control. Finish feeling ready for the day, not depleted.
Make consistency the win
Morning training works when the starting ritual is smaller than the excuse. Keep the same space, the same timer and one technical cue for the week. On a low-energy day, do the first two minutes and count that as keeping the promise.
When an iPhone coach helps
A mirror shows shape but not always timing. ShadowCoach uses the camera on-device to recognise punches and offer cues about pace, guard and movement. There is no account to create and your practice footage does not need to leave the phone.
Ready for a repeatable start? Download ShadowCoach and begin with one round.