8
RNDS
Intermediate Boxing Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
965
Coach Aaron Swenson steps it up with some fun combos 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
- shoulder roll (18 seconds)
- torso twist (12 seconds)
- leg swing (20 seconds)
- leg stretch (10 seconds)
- squat (30 seconds)
- downward facing dog (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Jab (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + step r (30 seconds)
- Jab + Cross + slip r + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross (60 seconds)
- fast feet + tuck jump (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross (60 seconds)
- fast feet + tuck jump (30 seconds)
- Rest
ROUND 4
- lateral step + Rear Uppercut + lateral step + Lead Uppercut (60 seconds)
- lateral lunge (30 seconds)
- lateral step + Rear Uppercut + lateral step + Lead Uppercut (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + lateral step + Rear Uppercut + lateral step + Lead Uppercut + Lead Hook + Cross (60 seconds)
- m. climber (30 seconds)
- Jab + Cross + lateral step + Rear Uppercut + lateral step + Lead Uppercut + Lead Hook + Cross (60 seconds)
- Jab + Cross + Jab + Cross + m. climber + m. climber + m. climber + m. climber (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip l + slip r + roll l + roll r (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross + lateral step + Rear Uppercut + lateral step + Lead Uppercut + Lead Hook + Cross (60 seconds)
- low plank (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross + lateral step + Rear Uppercut + lateral step + Lead Uppercut + Lead Hook + Cross (60 seconds)
- low plank (30 seconds)
- Rest
ROUND 8
- situp (30 seconds)
- bicycle (30 seconds)
- toe touch (30 seconds)
- flutter kick (30 seconds)
- side plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
