8
RNDS
Hands With Aaron Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1402
Get ready to throw some serious hands with former kickboxing national champion, 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
- jump rope (30 seconds)
- torso twist&bent over torso twist (30 seconds)
- lateral stretch (30 seconds)
- runners lunge (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + slip l (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + squat (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- pushup (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- roll (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- roll (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross + roll r (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- situp (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + slip l + Lead Hook + Cross + roll r (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- plank (30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross (30 seconds)
- pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + power punch (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross (30 seconds)
- pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + power punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross + Lead Hook (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 8
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
