Jump Rope Boxing Workout

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We got a lot of feedback a while ago on a video for how to jump rope like a boxer. Makes sense: who doesn’t want to jump rope like a boxer? Boxers are super ripped and athletic. Not to mention to box you need to have insane stamina! A lot of that stamina and conditioning comes from their jump rope training, so we are here to help you emulate their results.

But looking at a boxer workout can be a bit intimidating - it's hard to believe that an average dude could ever be in the same physical shape as they are.

Don’t worry, it’s not as scary you may think and we are going to show you exactly how it’s done. Working out and looking like a boxer is totally within reach. We created this article outlining a jump rope boxing workout which is totally accessible to anyone with a bit of time and a good jump rope. We use the cross rope and absolutely recommend it. Grab it up for 10% by using the link here.

So here’s our boxing jump rope workout.

A single circuit has eight exercises. To complete one circuit, you do each exercise for 30 seconds, with 10 seconds of rest between each.

Your goal is to complete five full circuits, with one minute of rest between each circuit.

We know you can do it! Here’s are the eight exercises:

  1. Boxer Skip
  2. Boxer Skip + Side Swipe
  3. Single Under + Side Swipe
  4. Heel Taps
  5. Criss Cross + Side Swipe
  6. Toe Taps
  7. Freestyle
  8. Boxer Skip

Let’s break it down.

1. Boxer Skip

For your first exercise, you’re going to be doing the boxer skip. This is when you alternate the weight from one foot to the other after each rope jump. It’s like you’re jogging-in-place as shown here:

Make sure you keep your weight on one foot while bending the opposite knee, lifting the heel. But rather than keeping the leg lifted entirely, you want to do a toe tap during each rope cycle.

2. Boxer Skip + Side Swipe

Next, we have the boxer skip with a side swipe. First, do the boxer skip like you were just doing, then throw in a side swipe.

To do the side swipe, instead of jumping through the loop, you’re swinging the rope to one side of your body, then to the other. See here:

To do this, the right hand goes over the left hand. Then, when the rope comes back around, the left goes over the right hand on the right side of the body.

You can do one side swipe, or you do multiple before going back into the boxer skip. It doesn’t matter.

It’s a pretty quick move that’s nice to work into the boxer skip.

3. Single Under + Side Swipe

In this exercise, you’ll do a single under (the standard jump rope technique - see below) followed by a side swipe.

You're swinging the rope in three places repeatedly - middle, right, and left - and only jumping through it when it’s in the middle.

Try to do this consecutively. Do one side swipe on each side, then jump through the middle once, then going right back into the side swipe. Middle, right, left. Middle, right, left...

4. Heel Taps

This is kind of like the boxer skip where you alternate weight from one foot to the other. However, you want to tap your heel on the ground in front of you with the foot that isn’t supporting your weight, as shown here (the heel part only):

You can alternate between left and right foot, one after the other. Or, feel free to mix it up.

Maybe do 4 heel taps with your left foot, then 5 consecutively with your right. Have fun with it!

5. Criss Cross + Side Swipe

Now we have the criss cross with a side swipe. The criss cross is where you cross your arms (as shown) and jump through the rope.

In this exercise, you’re jumping rope like normal (single unders), then you do a criss cross, come back to single unders, then do a side swipe.

You don’t need to go straight from criss cross to side swipe. You can have one or more standard single unders in between. Just make sure to throw some criss crosses and side swipes into this exercise and you’re good to go.

6. Toe Taps

The toe taps are just like the heel taps where you stick your foot out and tap the ground. But instead, do it with your toes instead of your heels.

Got it? Good.

7. Freestyle

This one’s for you. With the freestyle, you get to do whatever you want.

Mix it up!

Maybe you want to do some double unders. Then a criss cross. How ‘bout a side swipe? Now you’re feeling the boxer skip. Do whatever makes you feel good!

8. Boxer Skip

For the last exercise we’re going right back to the boxer skip to cool it down. Remember, this is a boxing workout. So we need to start and end it right: remember to keep everything tight.

Good work. You’ve made it through your first circuit. Do five 5 rounds of this circuit, resting 1 minute between each round and you can check the box on fitness for the day.

Talk to you soon Zen Dude Fitness Fam.

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