4
RNDS
Easy Kickboxing for Beginners Workout
Aaron Swenson
OPEN
15
Min
430
Overview
Former professional kickboxer and national champion, Aaron Swenson, has designed this four-round kickboxing for beginners workout where you’ll practice two basic kicks along with the jab, the cross and the hook.
Warm up with some cardio and stretching exercises meant to get your blood pumping and your muscles limber. Then get Rear into the workout by throwing a simple punch and kick combination.
Kickboxing is not only a full-body workout, but it is a mental workout, as well. Even with a simple combination, focusing on throwing each punch and each kick with proper form builds concentration and mental fortitude.
In each subsequent round, you’ll build upon the combination you just mastered in the round before.
By round four, you’ll complete a 6-step combination that will leave you feeling confident in the punches and kicks you learned.
Come back to this workout again and again throughout your at-home kickboxing training. See how your output score and your overall conditioning improve as you get stronger.
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
- jump rope (30 seconds)
- leg swing (30 seconds)
- side swing (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 1
- Jab + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- Lead Kick (coast for 30 seconds)
- Jab + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- Rear Kick (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- squat (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- Jab + Cross + Rear Kick + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- pushup (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick + Lead Kick (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Kick + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Kick + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
Why Is FightCamp The Best Kickboxing For Beginners Workout?
FightCamp is the leading connected at-home boxing and kickboxing solution. FightCamp workouts are created by former professional fighters with years of experience in the ring. This program combines the best of both cardio and strength training to deliver a full-body, dynamic workout unlike any other. Motivate yourself to push harder with in-app punch goals, and compete for the top spot on the leaderboard by improving your output score.
If you haven’t already, try this workout on the FightCamp iOS app for the full FightCamp experience.
Start Your Next Workout
If you’re searching for a fifteen minute workout that will help get you in the best shape of your life—look no further than our easy kickboxing workout with Aaron Swenson. This beginner’s workout can be performed by beginners and advanced boxing enthusiasts alike. What are you waiting for? Try this amazing workout today!
