6
RNDS
Full Body Kickboxing Workout
Aaron Swenson
OPEN
Duration
20
Min
Total Punch Goal
905
6 rounds of full body work with Aaron Swenson! You ready?
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)
- squat (30 seconds)
- pushup + downward facing dog (30 seconds)
- single v up (30 seconds)
- Rest
ROUND 1
- Jab + Cross + boxers bounce (30 seconds)
- Jab + Cross + step + Cross (30 seconds)
- power 180 (30 seconds)
- Jab + Cross + boxers bounce (30 seconds)
- Jab + Cross + step + Cross (30 seconds)
- Jab + Cross + power 180 (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- fast feet (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- Lead Hook + Rear Hook + fast feet (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Lead Kick + Lead Kick + Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick + Rear Kick + Rear Kick (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + step + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + step + Cross + Lead Hook + Cross + duck (30 seconds)
- power 180 (30 seconds)
- Jab + Cross + step + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + step + Cross + Lead Hook + Cross + duck (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + power 180 (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + step + Cross + Lead Hook + Cross (30 seconds)
- Lead Kick + Lead Kick + Rear Kick + Rear Kick (30 seconds)
- fast feet (30 seconds)
- Jab + Cross + step + Cross + Lead Hook + Cross (30 seconds)
- Lead Kick + Lead Kick + Rear Kick + Rear Kick (30 seconds)
- Lead Uppercut + Rear Uppercut + fast feet (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + pot shot (coast for 60 seconds)
- Lead Hook to the Body + Rear Hook to the Body + pot shot (power coast for 60 seconds)
- Lead Uppercut + Rear Uppercut + pot shot (burnout for 60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
