8
RNDS
Punches in Bunches Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
Aaron's punches in bunches workout will have you shoeshining your way to over 1000 punches. This Open-level workout focuses on short combos and shoeshines (continuous straights, hooks and uppercuts).
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
- twist (30 seconds)
- jumping jack (30 seconds)
- squat (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 1
- Jab + Cross + back (30 seconds)
- high knees (30 seconds)
- high knees + Jab + Cross (30 seconds)
- Jab + Cross + back (30 seconds)
- high knees (30 seconds)
- high knees + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat (30 seconds)
- squat hold + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat (30 seconds)
- squat hold + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- plank (30 seconds)
- low plank around the world (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- plank (30 seconds)
- low plank around the world (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook (30 seconds)
- quick feet (30 seconds)
- Jab + Cross + 3+sprawl (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- quick feet (30 seconds)
- Jab + Cross + 3+sprawl (30 seconds)
- Rest
ROUND 5
- Jab + Cross + back (30 seconds)
- high knees (30 seconds)
- high knees + Jab + Cross (30 seconds)
- Jab + Cross + back (30 seconds)
- high knees (30 seconds)
- high knees + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat (30 seconds)
- squat hold + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat (30 seconds)
- squat hold + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- plank (30 seconds)
- low plank around the world (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- plank (30 seconds)
- low plank around the world (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook (30 seconds)
- quick feet (30 seconds)
- Jab + Cross + 3+sprawl (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- quick feet (30 seconds)
- Jab + Cross + 3+sprawl (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
