Buildup & Switch Workout

10

RNDS

Buildup & Switch Workout

Aaron Swenson

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1100


This 10-round Intermediate workout starts simple enough but by round 5, Aaron will have you blazing throgh an 11-step combination. And then, just when you think you have it down, he challenges you to nail it from the opposite stance! Keep up with Coach A

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

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • plank (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + slip (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • quick feet+jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • quick feet+jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body + slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body + slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + reset (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + reset (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + slip (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • quick feet+jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • quick feet+jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body + slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + Cross + Lead Hook + Lead Hook to the Body + slip + roll + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer