Lower Body Workout

4

RNDS

Lower Body Workout

Aaron Swenson

OPEN


Duration

15

Min


Total Punch Goal

870


Aaron is back with 4 rounds of lower body work. Are you ready champ?

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

  • high knees + jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • pushup + downward facing dog (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • lateral stretch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Jab + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Cross + step + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold + Jab + Cross + lunge - Punch (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Cross + step + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold + Jab + Cross + lunge - Punch (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Cross + step + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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