8
RNDS
Slick Boxer Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
845
Coach Aaron Swenson get's smooth with it in this 8-round, Intermediate workout that will help develop those side-stepping skills!
Keep up with Coach Aaron on Instagram by following @swensonboxing
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
- footwork (30 seconds)
- torso twist (30 seconds)
- plank (30 seconds)
- bear crawl stretch (30 seconds)
- Rest
ROUND 1
- Jab + slip (30 seconds)
- Jab + slip + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + slip (30 seconds)
- Jab + slip + Lead Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + slip + Lead Hook + Cross (60 seconds)
- plank + punch (30 seconds)
- Jab + slip + Lead Hook + Cross (60 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 3
- Cross + slip + Cross (30 seconds)
- Cross + slip + Cross + Lead Hook (30 seconds)
- high knees (30 seconds)
- Cross + slip + Cross (30 seconds)
- Cross + slip + Cross + Lead Hook (30 seconds)
- high knees (30 seconds)
- Rest
ROUND 4
- Jab + slip + Lead Hook + Cross + slip + Cross + Lead Hook (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + slip + Lead Hook + Cross + slip + Cross + Lead Hook (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 5
- step + Rear Uppercut (40 seconds)
- step + Lead Uppercut (30 seconds)
- step + Rear Uppercut + step + Lead Uppercut (20 seconds)
- step + Rear Uppercut (30 seconds)
- step + Lead Uppercut (30 seconds)
- step + Rear Uppercut + step + Lead Uppercut (30 seconds)
- Rest
ROUND 6
- Jab + slip + Lead Hook + Cross + slip + Cross + Lead Hook + step + Rear Uppercut + step + Lead Uppercut (60 seconds)
- lunge (30 seconds)
- Jab + slip + Lead Hook + Cross + slip + Cross + Lead Hook + step + Rear Uppercut + step + Lead Uppercut (60 seconds)
- lunge (30 seconds)
- Rest
ROUND 7
- pot shot (60 seconds)
- plank + punch (30 seconds)
- pot shot (60 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 8
- Jab + slip + Lead Hook + Cross + slip + Cross + Lead Hook + step + Rear Uppercut + step + Lead Uppercut (60 seconds)
- pot shot (30 seconds)
- Jab + slip + Lead Hook + Cross + slip + Cross + Lead Hook + step + Rear Uppercut + step + Lead Uppercut (60 seconds)
- pot shot (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
