10
RNDS
Switch Stance Workout
Aaron Swenson
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1870
Switching stance will work your mind and body. Aaron Swenson leads you through these 10 rounds of intermediate boxing.
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 + hip circle (30 seconds)
- knee circle + toe touch (30 seconds)
- leg swing (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Jab + Cross to the Body (60 seconds)
- Lead Hook + Lead Hook to the Body (30 seconds)
- Rear Hook + Rear Hook to the Body (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut to the Body + Lead Hook + slip l (60 seconds)
- roll (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + roll r + Cross (60 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body (60 seconds)
- boxers bounce + Jab + Cross (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body (60 seconds)
- boxers bounce + Jab + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- pot shot (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Jab to the Body (30 seconds)
- Cross + Cross to the Body (30 seconds)
- Lead Hook + Lead Hook to the Body (30 seconds)
- Rear Hook + Rear Hook to the Body (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut to the Body + Lead Hook + slip l (60 seconds)
- roll (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + roll r + Cross (60 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body (60 seconds)
- boxers bounce + Jab + Cross (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body (60 seconds)
- boxers bounce + Jab + Cross (30 seconds)
- Rest
ROUND 9
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- pot shot (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 10
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
