8
RNDS
Intermediate Boxing Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
960
Coach Aaron is back with a challenging 8-round boxing workout where he steps it up with some tougher combos.
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
- shoulder roll (20 seconds)
- torso twist (10 seconds)
- hip rotation (30 seconds)
- squat (30 seconds)
- plank (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab (30 seconds)
- Jab + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l (30 seconds)
- pushup (30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Jab + Rear Uppercut + Lead Hook + slip l + slip r (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds)
- squat hold (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook (65 seconds)
- squat hold (25 seconds)
- Rest
ROUND 4
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook + Cross (60 seconds)
- fast feet + sprawl (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook + Cross (60 seconds)
- fast feet + sprawl (30 seconds)
- Rest
ROUND 5
- Jab + Cross + lateral step (60 seconds)
- triceps dip (30 seconds)
- Jab + Cross + lateral step (60 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 6
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook + Cross + step r + Jab + Cross (60 seconds)
- pot shot (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook + Cross + step r + Jab + Cross (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 8
- situp (30 seconds)
- bicycle (30 seconds)
- single leg v up (30 seconds)
- side plank (60 seconds)
- low plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
