Discover the New Jump Rope Workouts in the App
The Shadow Boxing App now includes jump rope workouts, bringing one of boxing’s most iconic training tools right into your at-home routine. Skipping rope has always been a cornerstone of boxing conditioning, and now you can combine guided, structured rope rounds with combo, defense, and footwork sessions in one seamless flow.
What’s New in The App?
Here’s what the new feature delivers and how it levels up your training.
A Rope Workout That Matches Your Level
The app tailors the session to your current ability. If you’re new, it keeps things simple with steady rhythm rounds. If you’re more advanced, it adds speed bursts, doubles, and footwork patterns.
This means you’re always training in the sweet spot where progress happens.
Train Footwork With Speed Step Rounds
The app now includes speed-focused rope rounds that teach you to stay light on your feet and move with real boxing rhythm. These rounds help wake up your legs, activate your stabilizers, and prepare you for sharper movement during combinations.
Use a speed rope round as your warmup before boxing rounds to instantly improve your timing.
Build Explosive Power With Double-Under Sessions
Double-under intervals are now part of the rope programming. These high-intensity bursts train fast-twitch muscle fibers and build the explosive energy you need for powerful punches and quick defensive reactions.
Pair these rounds with power-combo sessions in the app to feel the transfer to your punching speed.
Boost Conditioning
High-knee skipping or raised heels is included as well, giving you a conditioning-focused option that mirrors real fight intensity. These rounds push your cardio, strengthen your legs, and train you to move with intention under fatigue.
Mix them between combo rounds for a conditioning session that feels like real fight pacing.
Cardio Conditioning Tailored to Your Level
Jump rope is one of the highest-return cardio tools in combat sports. It elevates your heart rate quickly, strengthens your lungs, and keeps your legs working under continuous tension.
The adaptive system inside the app adjusts your cardio challenge automatically:
- New to skipping? It eases you into steady-paced rounds so your heart rate rises gradually.
- More advanced? It pushes you into faster rope tempos, explosive intervals, and high-knee sets for fight-level conditioning.
You get the perfect cardio workload without overdoing it.
Smooth Transitions Between Rope and Boxing Rounds
One of the best parts of the new update is the ability to alternate rope work with:
- Combo rounds
- Defensive movement
- Footwork rounds
- Power and speed sessions
This creates a complete fighter’s workout, helping you build endurance, coordination, and agility without needing extra equipment or planning.
Level Up Your Boxing Conditioning
With the new jump rope exercises now built into The Shadow Boxing App, you have a complete boxing conditioning system in one place. Rope work boosts timing, endurance, and footwork, and now you can integrate all of it directly into your virtual rounds for smarter, more effective training.
Jump in, pick a rope workout, and feel the difference from your first session.
