8
RNDS
Switch Stance Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1110
Time to work your mind and body with this 8 round kickboxing 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
LK = The Lead Kick
RK = The Rear Kick
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 + bent over torso twist (30 seconds)
- toe touch (30 seconds)
- lateral stretch (30 seconds)
- downward facing dog (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body (30 seconds)
- Lead Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body (30 seconds)
- Lead Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup to Punches (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup to Punches (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick + pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick + pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick + pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body (30 seconds)
- Lead Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body (30 seconds)
- Lead Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup to Punches (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup to Punches (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick + pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick + pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Lead Kick + pot shot (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
