Combo Buildup Workout

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) Light Jump Rope (30 seconds)
  • shoulder roll (7 seconds) Light Jump Rope (30 seconds)
  • torso twist (22 seconds) Light Jump Rope (30 seconds)
  • arms circle (10 seconds) Light Jump Rope (30 seconds)
  • hip rotation (12 seconds) Light Jump Rope (30 seconds)
  • leg stretch (24 seconds) Light Jump Rope (30 seconds)
  • knee circle (10 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (10 seconds) Light Jump Rope (30 seconds)
  • high knees (8 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Rear Uppercut + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • pot shot (60 seconds) Light Jump Rope (30 seconds)
  • high knees+fast feet (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (60 seconds) Light Jump Rope (30 seconds)
  • high knees+fast feet (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + slip r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + slip r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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