Full Body Kickboxing Workout

4

RNDS

Full Body Kickboxing Workout

Shanie Smash

OPEN


Duration

15

Min


Total Punch Goal

405


Join Shanie Smash for 15 minutes of full body kickboxing.

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)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • cross climber (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • scissor (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • leg lift (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

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

ROUND 4

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • side plank (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • side plank (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • plank (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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