4
RNDS
Novice Boxing Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
495
Aaron will help you build that boxing base with this basic, 4-round, Open workout that delivers a good workout while focusing on entry-level technique.
Keep up with Aaron on Instagram by following @swensonboxing
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
- roll (30 seconds)
- high knees (30 seconds)
- jumping jack + punch (30 seconds)
- squat jack (30 seconds)
- Rest
ROUND 1
- Jab + Jab to the Body (30 seconds)
- Cross + Cross to the Body (30 seconds)
- Lead Hook + Lead Hook to the Body (30 seconds)
- Rear Hook + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + back (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + back (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- squat (30 seconds)
- Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + roll (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + roll (30 seconds)
- pushup (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
