8
RNDS
Full Body Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1075
8 rounds in the ring with Aaron Swenson. You ready to sweat?
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
- high knees (30 seconds)
- arms circle + torso twist (30 seconds)
- toe touch (30 seconds)
- shadow box + boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + slip + slip (60 seconds)
- pushup (30 seconds)
- Jab + Cross + Jab + Cross + slip + slip (60 seconds)
- pushup - Punch (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook to the Body + roll r (30 seconds)
- Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + roll r (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + roll r (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r (60 seconds)
- high knees (30 seconds)
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r + Cross + Lead Hook (60 seconds)
- Cross + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r + Cross + Lead Hook (60 seconds)
- pot shot (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r + Cross + Lead Hook (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross + slip + slip (60 seconds)
- pushup (30 seconds)
- Jab + Cross + Jab + Cross + slip + slip (60 seconds)
- pushup - Punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + roll r (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + roll r (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r (60 seconds)
- high knees (30 seconds)
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r (60 seconds)
- Cross + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r + Cross + Lead Hook (60 seconds)
- plank (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + roll r + Cross + Lead Hook (60 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
