8
RNDS
Combo Buildup Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1500
Get ready to build up to a combo that is going to leave you sweating!
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
- arms circle + leg swing (30 seconds)
- torso twist + lateral stretch (30 seconds)
- squat (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l (30 seconds)
- boxers bounce (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body (60 seconds)
- boxers bounce + pot shot (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross (60 seconds)
- duck + pot shot (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross + duck (60 seconds)
- duck + pot shot (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Lead Hook + Cross + duck + Lead Hook (60 seconds)
- high knees (30 seconds)
- Lead Uppercut + Lead Hook + Cross + duck + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross + high knees (coast for 30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross + duck + Lead Hook + Rear Hook (60 seconds)
- pushup (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + Cross + Lead Hook (60 seconds)
- duck + pot shot (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook (60 seconds)
- duck + pot shot (30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + Cross + Lead Hook + duck + Lead Hook + Rear Hook (60 seconds)
- plank - Punch (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + duck + Lead Hook + Rear Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + Cross + Lead Hook + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (60 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 8
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + duck + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
