Full Body Workout

8

RNDS

Full Body Workout

Aaron Swenson

OPEN


Duration

30

Min


Total Punch Goal

1060


Are you ready for 8 round of full body work with Aaron Swenson?

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

  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • reach up + footwork (30 seconds) Light Jump Rope (30 seconds)
  • runners lunge (30 seconds) Light Jump Rope (30 seconds)
  • leg stretch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • step + Jab + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • step + Jab + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • step + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • lateral lunge (30 seconds) Light Jump Rope (30 seconds)
  • step + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Rear Uppercut + Lead Hook + Cross + step + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Hook + Cross + step + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + Cross + step + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross + step r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • burpee + squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + step + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross + step r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • step + Lead Hook + step + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • step + Jab + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • step + Jab + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • step + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • lateral lunge (30 seconds) Light Jump Rope (30 seconds)
  • step + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Rear Uppercut + Lead Hook + Cross + step + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Hook + Cross + step + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Jab + Cross + step + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross + step r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • burpee + squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + step + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross + step r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • step + Lead Hook + step + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer