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 😉
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
- roll (35 seconds)
- jumping jack (25 seconds)
- squat (30 seconds)
- plank (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- high knees (30 seconds)
- Jab + Cross + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- high knees (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross to the Body (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross to the Body (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Jab + Cross + drop step (35 seconds)
- Jab + Cross (coast for 25 seconds)
- skater (30 seconds)
- Jab + Cross + drop step (30 seconds)
- Jab + Cross (coast for 30 seconds)
- skater (30 seconds)
- Rest
ROUND 5
- Jab + Cross + drop step + Cross (30 seconds)
- Jab + Cross + drop step + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + drop step + Cross (30 seconds)
- Jab + Cross + drop step + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross + drop step + Cross (60 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Lead Hook + Cross + drop step + Cross (65 seconds)
- reverse lunge (25 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Cross + drop step + Cross + Lead Hook + Cross (60 seconds)
- burpee (30 seconds)
- Jab + Cross + Lead Hook + Cross + drop step + Cross + Lead Hook + Cross (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 8
- situp (30 seconds)
- bicycle (30 seconds)
- glute bridge (30 seconds)
- flutter kick (30 seconds)
- low plank (30 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
