Prospect Workout

4

RNDS

Prospect Workout

Aaron Swenson

OPEN


Duration

15

Min


Total Punch Goal

615


Aaron delivers this 4-Round, Open-level workout with his usual positive attitude. Remember on those jump-squats, the lower you get, the stronger you get!

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) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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