Switch Stance Workout

8

RNDS

Switch Stance Workout

Aaron Swenson

OPEN


Duration

30

Min


Total Punch Goal

1390


Work your mind and your body with this 8 round, switch stance workout!

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) Light Jump Rope (30 seconds)
  • runners lunge (30 seconds) Light Jump Rope (30 seconds)
  • downward facing dog + plank (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • boxers bounce + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + Jab + Cross (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

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack + plank jack + plank jack + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack + plank jack + plank jack + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (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 + Lead Hook + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Hook + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • boxers bounce + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + Jab + Cross (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 6

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack + plank jack + plank jack + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack + plank jack + plank jack + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (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 7

  • Jab + Cross + Lead Hook + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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