8
RNDS
Train With Aaron Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1392
8 rounds of intermediate boxing will leave you sweating! Be sure to follow this workout up with good solid cooldown.
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
- jump rope (30 seconds)
- lateral stretch (30 seconds)
- low plank (30 seconds)
- downward facing dog (30 seconds)
- Rest
ROUND 1
- Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- pushup (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross (60 seconds)
- pushup to Punches (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- squat jack (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Jab + Cross + squat (30 seconds)
- Rest
ROUND 3
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + step (30 seconds)
- high knees + skater (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + step (30 seconds)
- high knees + Jab + Cross + sprawl (30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + Cross + Lead Hook + Cross + step + Jab (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (35 seconds)
- boxers bounce (25 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross + step + Jab (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- pot shot + boxers bounce (30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step + Jab + Jab (45 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 15 seconds)
- roll (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step + Jab + Jab (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step + Jab + Jab (30 seconds)
- skater (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step + Jab + Jab (30 seconds)
- skater (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- burpee (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- burpee + Jab + Cross (30 seconds)
- Rest
ROUND 8
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step + pot shot (30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + step + pot shot (30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
