4
RNDS
Total Body Workout
Aaron Swenson
INTERMEDIATE
Duration
15
Min
Total Punch Goal
870
This short but intense workout will have you work your entire body with simple but efficient combos and great plyometric exercises.
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)
- slip (30 seconds)
- squat (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 1
- Jab + Cross + step r + Cross (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + step r + Cross (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + step r + Cross (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 2
- Jab + Cross + step r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + step r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + step r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Jab + Cross + step r + Cross + Lead Hook + Cross + Lead Hook + roll + Lead Hook + Cross + Lead Hook + Cross (30 seconds)
- quick feet+jump (30 seconds)
- Jab + Cross + step r + Cross + Lead Hook + Cross + Lead Hook + roll + Lead Hook + Cross + Lead Hook + Cross (30 seconds)
- quick feet+jump (30 seconds)
- Jab + Cross + step r + Cross + Lead Hook + Cross + Lead Hook + roll + Lead Hook + Cross + Lead Hook + Cross (30 seconds)
- quick feet+jump (30 seconds)
- Rest
ROUND 4
- freestyle (30 seconds)
- bicycle (30 seconds)
- freestyle (30 seconds)
- single v up (30 seconds)
- freestyle (30 seconds)
- high plank&low plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
