Core Kickboxing Workout

6

RNDS

Core Kickboxing Workout

Shanie Smash

OPEN


Duration

20

Min


Total Punch Goal

580


You might just walk away with a 6 pack after this 6 rounder.

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 (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (60 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross (60 seconds) Light Jump Rope (30 seconds)
  • crunch (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • scissor (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Kick + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • bicycle (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • knee to elbow crunch (right only for 30 seconds) Light Jump Rope (30 seconds)
  • knee to elbow crunch (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Lead Uppercut + Rear Uppercut + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Cross + Lead Kick (60 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • raised leg crunch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • plank (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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