10
RNDS
Combo Buildup Workout
Aaron Swenson
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1545
Join Aaron for his most challenging FightCamp workout yet. You are going to knock out a 25 step, boxing combonation. This is brain fitness!
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
- jump rope (30 seconds)
- hip circle + toe touch (30 seconds)
- runners lunge (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- boxers bounce + Jab + Cross + Lead Hook (60 seconds)
- step l (30 seconds)
- boxers bounce + Jab + Cross + Lead Hook (60 seconds)
- Lead Hook + step l + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + step (60 seconds)
- roll (30 seconds)
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + step (60 seconds)
- roll (30 seconds)
- Rest
ROUND 3
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (60 seconds)
- step r (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (60 seconds)
- step r + Lead Hook (30 seconds)
- Rest
ROUND 4
- step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- footwork + pot shot (30 seconds)
- step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- footwork + pot shot (30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- footwork + pot shot (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- footwork + pot shot (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r (60 seconds)
- footwork + pot shot (30 seconds)
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r (60 seconds)
- footwork + pot shot (30 seconds)
- Rest
ROUND 7
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip + Cross (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r + Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip r + roll l (30 seconds)
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r + Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip r + roll l + Lead Hook (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r + Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + roll l + Lead Hook (60 seconds)
- boxers bounce + pot shot (30 seconds)
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r + Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + roll l + Lead Hook (60 seconds)
- boxers bounce + pot shot (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r + Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + roll l + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + step l + Cross + Lead Hook + Cross + roll r + Rear Uppercut + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + step r + Lead Hook + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + roll l + Lead Hook + Cross (60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
