Start the SmartBox and in the menu, navigate to ‘Apps’ and select the Fittar app.

Go to: fitness video’s -> select type of training -> select level -> select the desired work-out. Or click on the image with the desired work-out

Choose whether you are left or right handed -> Choose whether you want to fight a man or a woman -> Choose level -> Choose number of rounds -> Start shadow boxing training

Most people stand in front with there left foot. Test: Without thinking, stand with one leg forward. Then you will know which position you prefer.

This is a straight punch with your front hand. E.g. if you are standing in front with your right hand, the right hand is your jab hand

This is a straight punch with your back hand. For example, if you are standing in front on the right, you will make a direct punch with your left hand.

This is a punch upwards to the chin.

This is a punch to the head.

This is a punch to the body.

This is a punch in the liver.

Make sure you are standing in the space the SmartBox indicates for calibration.

This is possible after selecting a type of workout in the Fitness Videos menu

Make sure you take a high jump.

It is important to do a deep squat and actively move your upper body with it

Move quickly with your body forward and sideways to sweep away as many blocks as possible.