10
RNDS
Open Boxing Workout
Aaron Swenson
OPEN
Duration
40
Min
Total Punch Goal
1515
Coach Aaron has a tough one for you with this 10-round, Open-level Boxing workout.
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
- arms circle&torso twist (30 seconds)
- hip rotation&lateral stretch (30 seconds)
- squat (30 seconds)
- downward facing dog&pushup (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 + Lead Uppercut to the Body (30 seconds)
- Rear Uppercut + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 2
- Jab + Jab (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + slip r + Cross (60 seconds)
- high knees (30 seconds)
- Jab + Jab + Cross + slip r + Cross (30 seconds)
- high knees (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- boxers bounce (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Jab + Rear Hook to the Body (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook (60 seconds)
- squat (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (squat hold for 30 seconds)
- Rest
ROUND 6
- Jab + Jab + Rear Hook to the Body + Lead Hook + Cross (60 seconds)
- slip l + slip r (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook + Cross (30 seconds)
- slip l + slip r (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 7
- Jab + Rear Hook + slip r + Cross + Lead Hook + Cross (60 seconds)
- popcorn squat (30 seconds)
- Jab + Rear Hook + slip r + Cross + Lead Hook + Cross (30 seconds)
- popcorn squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- Jab + Rear Hook + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- pot shot (30 seconds)
- Jab + Rear Hook + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- pot shot (30 seconds)
- Jab + Rear Hook + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rest
ROUND 9
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rear Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 10
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
