8
RNDS
Box With Aaron Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1130
Coach Aaron is back with an 8-round, Open-level workout that is perfect for those at all boxing levels.
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
- torso twist (18 seconds)
- arms circle (12 seconds)
- hip rotation (20 seconds)
- high knees (10 seconds)
- leg swing (20 seconds)
- squat (15 seconds)
- downward facing dog (20 seconds)
- pushup (5 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut (30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Uppercut (30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + slip l + Lead Uppercut to the Body (30 seconds)
- Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- squat jack (30 seconds)
- Jab + slip l + Lead Uppercut to the Body (30 seconds)
- Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- squat jack (30 seconds)
- Rest
ROUND 4
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 5
- Cross + Lead Hook + Cross (60 seconds)
- reverse lunge (30 seconds)
- Cross + Lead Hook + Cross (60 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + Cross + slip r + Rear Uppercut (30 seconds)
- Cross + Lead Hook + Cross + slip r + Rear Uppercut + Lead Hook (30 seconds)
- high knees (30 seconds)
- Cross + Lead Hook + Cross + slip r + Rear Uppercut (30 seconds)
- Cross + Lead Hook + Cross + slip r + Rear Uppercut + Lead Hook (30 seconds)
- high knees (30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds)
- slip&roll (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds)
- slip&roll (30 seconds)
- Rest
ROUND 8
- pot shot (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- pot shot (60 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
