8
RNDS
Prospect Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
Coach Aaron is back with an 8-round Open-level workout that will engage your total body.
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
- boxers bounce (30 seconds)
- arm circle&torso twist (30 seconds)
- squat (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip + Cross (60 seconds)
- high knees (30 seconds)
- Jab + Cross + slip + Cross (60 seconds)
- high knees (30 seconds)
- Rest
ROUND 3
- Jab + Cross + duck + back (60 seconds)
- pushup (30 seconds)
- Jab + Cross + duck + back (60 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip + Cross + duck + back (60 seconds)
- squat (30 seconds)
- Jab + Cross + slip + Cross + duck + back (60 seconds)
- squat (30 seconds)
- Rest
ROUND 5
- Cross + Lead Uppercut + Cross + step (60 seconds)
- plank punch (30 seconds)
- Cross + Lead Uppercut + Cross + step (60 seconds)
- plank punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip + Cross + Lead Uppercut + Cross + step (60 seconds)
- triceps dip (30 seconds)
- Jab + Cross + slip + Cross + Lead Uppercut + Cross + step (60 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip + Cross + Lead Uppercut + Cross + duck + back (60 seconds)
- pot shot (30 seconds)
- Jab + Cross + slip + Cross + Lead Uppercut + Cross + duck + back (65 seconds)
- pot shot (25 seconds)
- Rest
ROUND 8
- Jab + Cross (burnout for 30 seconds)
- quick feet (30 seconds)
- Jab + Cross + slip + Cross + Lead Uppercut + Cross + duck + back (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- quick feet (25 seconds)
- Jab + Cross + slip + Cross + Lead Uppercut + Cross + duck + back (35 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
