6
RNDS
Full Body Kicking Workout
Aaron Swenson
OPEN
Duration
20
Min
Total Punch Goal
670
Today is a good day for some full body work. Jump in the ring with Aaron Swenson for this 6 round open kickboxing workout!
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
- plank + downward facing dog (30 seconds)
- runners lunge (30 seconds)
- lateral stretch (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Lead Kick (30 seconds)
- Jab + Cross (30 seconds)
- Rear Kick (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- pushup to Punches (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- pushup to Punches (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- squat + lfk + rfk (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- squat + lfk + rfk (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- jumping jack to Punches (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- jumping jack to Punches (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 5
- Lead Kick + Cross + Rear Kick + Jab (30 seconds)
- lunge to Punches (30 seconds)
- Lead Kick + Cross + Rear Kick + Jab (30 seconds)
- lunge to Punches (30 seconds)
- Lead Kick + Cross + Rear Kick + Jab (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- Lead Kick + Cross + Rear Kick + Jab (30 seconds)
- Jab + Cross + pot shot (coast for 60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
