4
RNDS
Quick Punch Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
730
This 4 rounder is perfect for those at all levels. Come get a quick one in with Coach Aaron, you won’t regret it!
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)
- downward facing dog (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Lead Hook + Cross + step r + Cross (60 seconds)
- pushup (30 seconds)
- Jab + Lead Hook + Cross + step r + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross + step r + Cross + duck (60 seconds)
- jump switch lunge (30 seconds)
- Jab + Lead Hook + Cross + step r + Cross + duck (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Lead Hook + Cross + step r + Cross + duck (30 seconds)
- pot shot (30 seconds)
- Jab + Lead Hook + Cross + step r + Cross + duck (30 seconds)
- pot shot (30 seconds)
- Jab + Lead Hook + Cross + step r + Cross + duck (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
