8
RNDS
Hands with Aaron Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
870
Get ready to put your hands together, Coach aaron has some challenging combos in store for you in this 8-round, Intermediate workout.
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
- arms circle (30 seconds)
- hip rotation (30 seconds)
- leg stretch (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab + slip l (30 seconds)
- Jab + Cross + slip r (30 seconds)
- squat (30 seconds)
- Jab + slip l (30 seconds)
- Jab + Cross + slip r (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Cross + slip r + slip l (60 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l (60 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + slip l + Lead Hook + Cross + slip r (60 seconds)
- high knees (30 seconds)
- Jab + slip l + Lead Hook + Cross + slip r (30 seconds)
- high knees (60 seconds)
- Rest
ROUND 4
- Jab + slip l + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- reverse lunge (30 seconds)
- Jab + slip l + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross (60 seconds)
- popcorn squat (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross (60 seconds)
- popcorn squat (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- boxers jack (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- boxers jack (30 seconds)
- Rest
ROUND 7
- pot shot (60 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- pot shot (60 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rest
ROUND 8
- situp (30 seconds)
- bicycle (30 seconds)
- toe touch (30 seconds)
- low plank (30 seconds)
- side plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
