8
RNDS
Basics Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1140
When he's not training models and celebs up in Santa Monica, we're lucky to have him in the FightCamp studio. Former National kickboxing champion, Aaron Swenson is back with a challenging 8-round, Open-level workout.
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.
Workout Info Detail View:
WARMUP
- slip (30 seconds)
- jump rope (30 seconds)
- squat (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Uppercut (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + roll (60 seconds)
- m. climber (30 seconds)
- Jab + Cross + roll (60 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip l (60 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + slip l (60 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + Cross + slip (60 seconds)
- high knees (30 seconds)
- Cross + Lead Hook + Cross + slip (60 seconds)
- high knees (30 seconds)
- Rest
ROUND 5
- Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- boxers bounce+sprawl (30 seconds)
- Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- boxers bounce+sprawl (30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- triceps dip (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- v up (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- v up (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
