4
RNDS
Open Boxing Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
820
Join coach Aaron Swenson for 4 tough rounds in this 4-round workout perfect for those at any level.
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)
- leg swing (30 seconds)
- lateral stretch (30 seconds)
- downward facing dog (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Uppercut + Lead Hook (60 seconds)
- plank - Punch (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook (65 seconds)
- plank - Punch (25 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Uppercut + Lead Hook + Cross (65 seconds)
- squat jump (25 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + Cross (60 seconds)
- squat jump (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
