4
RNDS
Intermediate Boxing Workout
Aaron Swenson
INTERMEDIATE
Duration
15
Min
Total Punch Goal
690
Coach Aaron is back with a quick 4-rounder that challenges you to through some tough combinations. Let’s GO!
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)
- squat (30 seconds)
- plank&downward facing dog (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + slip r + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook (60 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook to the Body (60 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook to the Body (60 seconds)
- jump switch lunge (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Hook (60 seconds)
- high knees (30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Hook (60 seconds)
- high knees + Jab + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
