A virtual trainer system and method of using such a system is provided. The system can include an impact receiving body capable of being struck by a user and a plurality of illuminable impact sensors can be arranged thereon. A display unit can be operable to receive signals and broadcast images and audio signals. A control unit can be operatively coupled to the plurality of illuminable impact sensors and to the display unit. The system can be configured such that the control unit is operable to run an interactive workout program that directs the control unit to A.) send a signal to the display unit and the one or more illuminable impact sensors requesting an impact-dependent response routine from the user, B.) wait a preset period of time for one or more impact responses from the user, and C.) provide a variable feedback signal to the display unit and the one or more illuminable impact sensors requesting the user to either repeat the previous impact-dependent response routine or progress to a new impact-dependent response routine depending upon a measured response time and a calculated strength value of the one or more impact responses performed by the user.