8
RNDS
Full Body Kickboxing Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1335
Who doesn't love full body kickboxing workouts? Here's another great 8 rounder from Aaron Swenson.
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)
- downward facing dog + plank (30 seconds)
- runners lunge (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- boxers bounce + Jab + Jab + Cross (30 seconds)
- lfk (30 seconds)
- boxers bounce + Jab + Jab + Cross (30 seconds)
- rfk (30 seconds)
- boxers bounce + Jab + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + Cross to the Body (30 seconds)
- Lead Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body (30 seconds)
- Rear Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip r + Cross to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + Cross to the Body + Lead Hook + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 5
- boxers bounce + Jab + Jab + Cross (30 seconds)
- triceps dip + lfk + rfk (30 seconds)
- boxers bounce + Jab + Jab + Cross (30 seconds)
- triceps dip + lfk + rfk (30 seconds)
- boxers bounce + Jab + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + Cross to the Body (30 seconds)
- squat + Rear Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body (30 seconds)
- squat + Rear Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + Cross to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + slip r + Cross to the Body + Lead Hook + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + slip r + Cross to the Body + Lead Hook + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
