8
RNDS
Switch Stance Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
745
Get ready to work your mind and your body with this 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
- jumping jack (30 seconds)
- knee pull (30 seconds)
- runners lunge (30 seconds)
- downward facing dog + plank (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + slip l + slip r (60 seconds)
- plank (30 seconds)
- plank around the world (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r (60 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + leg switch + Jab + Cross + Lead Hook + leg switch (60 seconds)
- squat (30 seconds)
- lateral lunge (30 seconds)
- Jab + Cross + Lead Hook + leg switch + Jab + Cross + Lead Hook + leg switch (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body (60 seconds)
- side plank (60 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body (60 seconds)
- Rest
ROUND 4
- Lead Hook to the Body + leg switch + Lead Hook + Cross (30 seconds)
- Lead Hook to the Body + leg switch + Lead Hook + Cross (30 seconds)
- cross climber (30 seconds)
- burpee (30 seconds)
- Lead Hook to the Body + leg switch + Lead Hook + Cross (60 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body + leg switch + Lead Hook + Cross (60 seconds)
- situp (30 seconds)
- bicycle + boxers twist (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body + leg switch + Lead Hook + Cross (60 seconds)
- Rest
ROUND 6
- Jab + leg switch + Cross + Lead Hook (60 seconds)
- reverse lunge (30 seconds)
- lunge - Punch (30 seconds)
- Jab + leg switch + Cross + Lead Hook (60 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body + leg switch + Lead Hook + Cross (60 seconds)
- pot shot + sprawl (60 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body + leg switch + Lead Hook + Cross (60 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body + leg switch + Lead Hook + Cross + Jab + leg switch + Cross + Lead Hook (60 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + leg switch + Lead Hook to the Body + leg switch + Lead Hook + Cross + Jab + leg switch + Cross + Lead Hook (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
