8
RNDS
Classic Boxing Workout
Aaron Swenson
OPEN
30
Min
1295
Overview
Former National Kickboxing champion Aaron Swenson is back with another eight round open-level workout perfect for individuals of all skill levels. We’ll guide you through an intense warm-up followed by eight rounds of moderate combinations. This full body workout will burn fat while simultaneously increasing endurance and stamina.
Using intermediate combination boxing sets, this thirty minute workout can be performed on your lunch break or any time you see fit. We’ll utilize challenging combinations including punches such as the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. We’ve also included non punch workouts to help build stamina such as jump rope, core strengthening, lunges, and squats. This brief intense workout will get your body moving in no time.
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
- roll (30 seconds)
- high knees (30 seconds)
- jumping jack to Punches (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip l (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip l (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + slip l + Cross (60 seconds)
- high knees (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip l + Cross (60 seconds)
- high knees (30 seconds)
- Rest
ROUND 5
- Jab + Cross + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Cross + slip l + Cross (60 seconds)
- high knees (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip l + Cross (60 seconds)
- high knees + Jab + Cross (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
What are the Best Boxing Combinations?
The beauty of boxing is that a number of combinations can be performed with endless variety. Start with basic two-punch combinations and progress towards learning more advanced movements over time. Focus on weak points and continue practicing the fine art of perfecting each of these techniques.
Start Your Next Workout
If you’re searching for a thirty minute workout that will help get you in the best shape of your life—look no further than our classic boxing workout with Aaron Swenson. This intermediate course can be performed by beginners and advanced boxing enthusiasts alike. What are you waiting for? Try this amazing workout today!
