Knockout Power Workout

6

RNDS

Knockout Power Workout

Aaron Swenson

OPEN


Duration

20

Min


Total Punch Goal

1160


Who's ready for 6 rounds of knockout power. Join Aaron in the ring!

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 + arm circle (30 seconds) Light Jump Rope (30 seconds)
  • runners lunge (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + pot shot (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge pulse to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge pulse to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + pot shot (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Cross + Lead Hook + Rear Hook to the Body + Lead Hook + slip l + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • situp to Punches + Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Hook to the Body + Lead Hook + slip l + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • situp to Punches + Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Hook to the Body + Lead Hook + slip l + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + pot shot (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + roll r + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • step to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + roll r + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • step to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + roll r + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body + pot shot (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + roll r + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + roll r + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + roll r + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + pot shot (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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