8
RNDS
Total Body Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
955
This 8-round, Open workout from coach Aaron includes some fun and challenging punch combos!
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
- torso twist (30 seconds)
- lateral lunge (40 seconds)
- jumping jack (20 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Lead Hook + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip r + Cross (60 seconds)
- quick feet (30 seconds)
- Jab + Cross + slip r + Cross (60 seconds)
- quick feet (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + slip l + Lead Uppercut (60 seconds)
- pushup (30 seconds)
- Cross + Lead Hook + slip l + Lead Uppercut (60 seconds)
- pushup (30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + Cross + Lead Hook (65 seconds)
- reverse lunge (25 seconds)
- Jab + Cross + slip r + Cross + Lead Hook (65 seconds)
- reverse lunge (25 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Uppercut (60 seconds)
- skater (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Uppercut (60 seconds)
- skater (30 seconds)
- Rest
ROUND 7
- situp (30 seconds)
- v up (30 seconds)
- flutter kick (30 seconds)
- situp (30 seconds)
- v up (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 8
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Uppercut (60 seconds)
- freestyle (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + slip l + Lead Uppercut (60 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
