4
RNDS
Quick Burn Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
730
Aaron is here to rock this 4 rounder with you. Quick and effective.
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
- jump rope (30 seconds)
- squat (30 seconds)
- shoulder tap (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Rear Hook to the Body (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- pushup (30 seconds)
- Jab + Jab + Rear Hook to the Body (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook to the Body + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- lunge pulse (30 seconds)
- Jab + Rear Hook to the Body + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- lunge pulse (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook to the Body + Rear Uppercut + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- fast feet (30 seconds)
- Jab + Rear Hook to the Body + Rear Uppercut + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- fast feet (30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook to the Body + Rear Uppercut + Lead Hook + slip l + Lead Uppercut (30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
- Jab + Rear Hook to the Body + Rear Uppercut + Lead Hook + slip l + Lead Uppercut (30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
