10
RNDS
Master Boxer Workout
Aaron Swenson
Duration
40
Min
Total Punch Goal
1980
This 10-Round Advanced-level workout is a real brain-teaser. Coach Aaron Swenson builds up to an advanced 15-Step combination and just when you think you have it down, he challenges you to do it from the opposite stance. Take this one on if you dare!
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
- arm circle (30 seconds)
- roll (30 seconds)
- high knees (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- 1/1b (30 seconds)
- slip (30 seconds)
- 1/1b (30 seconds)
- slip (30 seconds)
- Jab + Cross (coast for 20 seconds)
- Jab + Cross (coast for 10 seconds)
- slip (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- m. climber (30 seconds)
- Lead Hook + Rear Hook (coast for 15 seconds)
- Lead Hook + Rear Hook (coast for 15 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- reverse lunge (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 15 seconds)
- Lead Uppercut + Rear Uppercut (coast for 15 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds)
- roll (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds)
- roll (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut to the Body (15 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut to the Body (15 seconds)
- roll (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut (20 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut (10 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- squat jump (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- squat jump (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (20 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (10 seconds)
- squat jump (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- quick feet+jump (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- quick feet+jump (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (20 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (10 seconds)
- quick feet+jump (30 seconds)
- Rest
ROUND 8
- Cross + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (30 seconds)
- skater (30 seconds)
- Cross + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (30 seconds)
- skater (30 seconds)
- Cross + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (20 seconds)
- Cross + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (10 seconds)
- skater (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (30 seconds)
- Jab (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (30 seconds)
- Jab (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + roll + Cross + Lead Hook + Cross (30 seconds)
- Jab (15 seconds)
- Jab (15 seconds)
- Rest
ROUND 10
- Jab + Cross (coast for 30 seconds)
- situp (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- bicycle (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- situp (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
