8
RNDS
Combo Buildup Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1165
This 8-round, Intermediate workout from coach Aaron challenges you with some tough combos
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
- neck circle (17 seconds)
- shoulder roll (7 seconds)
- torso twist (22 seconds)
- arms circle (10 seconds)
- hip rotation (12 seconds)
- leg stretch (24 seconds)
- knee circle (10 seconds)
- boxers bounce (10 seconds)
- high knees (8 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Cross + Lead Hook + Cross (60 seconds)
- lunge (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross (60 seconds)
- lunge (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Lead Uppercut + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip r + slip l (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip r + slip l (30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- curtsy lunge (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- curtsy lunge (30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- Jab (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- Jab (30 seconds)
- Rest
ROUND 7
- pot shot (60 seconds)
- high knees+fast feet (30 seconds)
- pot shot (60 seconds)
- high knees+fast feet (30 seconds)
- Rest
ROUND 8
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + slip r + Cross (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + slip r + Cross (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
