10
RNDS
Swenson Boxing Workout
Aaron Swenson
OPEN
Duration
40
Min
Total Punch Goal
1570
This former national kickboxing champion didn't take it easy on his opponents in the ring and he's not going to take it easy on you, but it will be worth 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
- arms circle (30 seconds)
- hip rotation (30 seconds)
- leg stretch (30 seconds)
- downward facing dog (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (60 seconds)
- high knees (30 seconds)
- Cross + Lead Hook + Cross (60 seconds)
- high knees (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross (60 seconds)
- roll (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- roll (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + roll r + roll l (60 seconds)
- squat jump (30 seconds)
- Jab + Cross + Lead Hook + Cross + roll r + roll l (60 seconds)
- squat jump (30 seconds)
- Rest
ROUND 5
- Jab (30 seconds)
- Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook (60 seconds)
- cross climber (30 seconds)
- Jab + Cross + Lead Hook (60 seconds)
- cross climber (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Cross (70 seconds)
- plank jack (20 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Cross + roll r + roll l (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + Lead Hook + Cross + roll r + roll l (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 9
- pot shot (12 seconds)
- pot shot (12 seconds)
- pot shot (16 seconds)
- pot shot (20 seconds)
- fast feet+jump (30 seconds)
- pot shot (25 seconds)
- pot shot (35 seconds)
- fast feet+jump (30 seconds)
- Rest
ROUND 10
- situp (30 seconds)
- bicycle (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- situp (30 seconds)
- bicycle (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
