Step & Throw Workout

4

RNDS

Step & Throw Workout

Aaron Swenson

OPEN


Duration

15

Min


Total Punch Goal


This 4-round, Open-level workout from Coach Aaron lives up to its name as it challenges you with some combos that have stepping, rolling and punching. 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

  • lateral step (30 seconds) Light Jump Rope (30 seconds)
  • step (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + step + step (40 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + roll (20 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + step + step (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Cross + Lead Hook + step + step (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + step + step (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + step + Cross + Lead Hook + step (45 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook + roll (15 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + step + Cross + Lead Hook + step (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook + roll (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + step + Cross + Lead Hook + step + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • burnout (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + step + Cross + Lead Hook + step + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • burnout (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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