4
RNDS
Full Body Boxing Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
710
Get ready to put in the work with Aaron Swenson in this 4 rounder.
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
- jump rope (30 seconds)
- arms circle + hip rotation (30 seconds)
- toe touch (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- boxers bounce + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- boxers bounce + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- boxers bounce + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
