Full Body Kickboxing Workout

6

RNDS

Full Body Kickboxing Workout

Aaron Swenson

OPEN


Duration

20

Min


Total Punch Goal

680


6 rounds in the ring with Aaron Swenson. Get ready to sweat!

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 + torso twist (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • leg stretch (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + high knees (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + high knees (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • fast feet + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • fast feet + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Hook to the Body + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook to the Body + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook to the Body + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • power 180 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • power 180 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick + Jab (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick + Jab (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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