Drop Step & Punch Workout

8

RNDS

Drop Step & Punch Workout

Aaron Swenson

OPEN


Duration

30

Min


Total Punch Goal

1175


Coach Aaron is back with an 8-round, Open-level workout perfect for those at all skill levels. Oh ya, and the last round will be sure to leave an extra impression on your core muscles 😉

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.


Body Weight Exercises
Squat
High knees
Lunge
Pushup
Plank
Sit-up

WARMUP

35s

ROLL

25s

JUMPING JACK

30s

SQUAT

30s

PLANK

60s

REST

ROUND 1

30s

1

2

ROLL

30s

COAST

1

2

30s

HIGH KNEES

30s

1

2

ROLL

30s

COAST

1

2

30s

HIGH KNEES

60s

REST

ROUND 2

30s

1

2

3

30s

COAST

3

4

30s

SQUAT

30s

1

2

3

30s

COAST

3

4

30s

SQUAT

60s

REST

ROUND 3

30s

1

2

3

2

30s

1

2

3

2B

30s

PUSHUP

30s

1

2

3

2

30s

1

2

3

2B

30s

PUSHUP

60s

REST

ROUND 4

35s

1

2

DROP STEP

25s

COAST

1

2

30s

SKATER

30s

1

2

DROP STEP

30s

COAST

1

2

30s

SKATER

60s

REST

ROUND 5

30s

1

2

DROP STEP

2

30s

1

2

DROP STEP

2

3

30s

BURNOUT

5

6

30s

1

2

DROP STEP

2

30s

1

2

DROP STEP

2

3

30s

BURNOUT

5

6

60s

REST

ROUND 6

60s

1

2

3

2

DROP STEP

2

30s

REVERSE LUNGE

65s

1

2

3

2

DROP STEP

2

25s

REVERSE LUNGE

60s

REST

ROUND 7

60s

1

2

3

2

DROP STEP

2

3

2

30s

BURPEE

60s

1

2

3

2

DROP STEP

2

3

2

30s

BURPEE

60s

REST

ROUND 8

30s

SITUP

30s

BICYCLE

30s

GLUTE BRIDGE

30s

FLUTTER KICK

30s

LOW PLANK

30s

PLANK

COOLDOWN

Meet Your Trainer

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