4
RNDS
Pure Punching Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
740
Punches in bunches in this 4 rounder with Aaron Swenson.
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 (25 seconds)
- torso twist + knee circle (35 seconds)
- leg swing (25 seconds)
- lateral lunge (35 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + roll l (60 seconds)
- fast feet (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook + Cross (60 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Jab + Cross (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + step + Jab + Cross (60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
