8
RNDS
Combo Buildup Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1040
Former national kickboxing champion, Aaron Swenson builds you up to a tough 9-step combo in this 8-round, Intermediate workout.
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
- footwork (30 seconds)
- high knees (30 seconds)
- squat (30 seconds)
- downward facing dog (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross (60 seconds)
- lunge (30 seconds)
- Cross + Lead Hook + Cross (60 seconds)
- lunge (30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- fast feet+jump (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- fast feet+jump (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- footwork (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- footwork (30 seconds)
- Rest
ROUND 5
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + Cross (60 seconds)
- lunge (30 seconds)
- Cross + Lead Hook + Cross (60 seconds)
- lunge (30 seconds)
- Rest
ROUND 7
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- fast feet+jump (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- fast feet+jump (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
