8
RNDS
Combo Buildup Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1075
This one from Coach Aaron starts a little simple but by the 4th round, you'll be throwing a challenging and fun 11-step combination. Let's GO!
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 (30 seconds)
- shoulder tap (30 seconds)
- high knees (30 seconds)
- lateral lunge (30 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 + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross (30 seconds)
- squat (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross (30 seconds)
- squat (30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- plank - Punch (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 4
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step r + Cross + Lead Hook + Cross (60 seconds)
- Jab + Jab (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step r + Cross + Lead Hook + Cross (60 seconds)
- Jab + Jab (30 seconds)
- Rest
ROUND 5
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 6
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross (30 seconds)
- squat (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross (30 seconds)
- squat (30 seconds)
- Rest
ROUND 7
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- plank to Punches (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- plank to Punches (30 seconds)
- Rest
ROUND 8
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step r + Cross + Lead Hook + Cross (60 seconds)
- Jab + Jab (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step r + Cross + Lead Hook + Cross (60 seconds)
- Jab + Jab (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
