The Boxing Programs in the App: Which One to Start With

Workouts are great for building a training habit. Programs are what build actual skill. The Shadow Boxing App has both, but the programs section is where structured progression happens: video tutorials, day-by-day structure, and a clear path from where you are to where you want to be.

Here is what is available and who each one is built for.

For complete beginners

Start Boxing in 30 Minutes

If you have never boxed before and want to try it before committing to anything longer, this is the place to start. In under 30 minutes the program teaches you how to stand, how to throw a straight punch, basic footwork, and gets you through two actual workouts. It is designed to give someone with zero experience a real session, not a demo.

Boxing 101

The full beginner program. It runs 12 days and covers everything: the six punches, defensive movements, body shots, footwork, combinations, and HIIT workouts once the basics are in place. Each day combines tutorial videos with workouts so you learn the technique and then immediately apply it. The structure goes from simple straight punches on Day 1 through to a full HIIT session on Day 12.

This is the right starting point for anyone new to boxing who wants to learn it properly rather than just train.

For developing specific skills

Improve Your Defense

A three-day program focused on defensive movements: slips, rolls, counters, and reaction work. Day 1 reviews the main defensive movements through video and simple workouts. Day 2 adds more technical exercises and new techniques. Day 3 focuses on reaction time and countering. Short enough to fit into any training week, specific enough to actually move the needle on defense.

Boost Your Cardio

Built for boxers who want to push their conditioning through boxing-specific workouts. The sessions are both technical and exhausting, designed to show why three-minute rounds feel much longer than they sound.

For equipment-specific training

Hitting the Bag

An eight-day program for intermediate level boxers who train with a heavy bag. It builds through basics, cardio, defense, explosiveness, and ends with freestyle rounds on the bag. There is a deliberate easier day in the middle because bag work at full intensity every session tends to produce sloppy training by the end of the week.

Learn to Jump Rope

For anyone who has never jumped rope before. The program covers picking and sizing a rope, the basic bounce, the boxer skip, and adding rope work to boxing drills. Built progressively so you are not thrown into complex footwork before the basics are solid.

For structured weekly training

A Week of Boxing (Beginner, Intermediate, Advanced)

Three weekly programs with day-by-day sessions. The beginner week suits boxers who know the basics and are building consistency. The intermediate week adds more technical complexity and footwork. The advanced week combines multiple workouts per session and assumes solid conditioning.

These work well after completing one of the skill programs above: once you have learned the fundamentals through Boxing 101, a structured training week keeps you progressing with variety and pacing built in.

The programs above are not a fixed list. We update existing ones when we find ways to improve the structure, add better videos, or adjust pacing based on how people actually train through them. New programs get added as we identify gaps: specific skills that benefit from a dedicated progression, equipment combinations that need their own path, or training goals that existing programs do not cover well enough. All of this is built with input from real boxing coaches, which is why the progressions are structured the way they are rather than just being a stack of workouts.

If you are not sure where to start, open the Programs section and look at the descriptions. The app recommends programs based on your boxing level and equipment settings. Most people should start with Boxing 101 or, if they genuinely have zero experience, Start Boxing in 30 Minutes first.