8
RNDS
Kick With Aaron Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
715
Coach Aaron Swenson takes you through a challenging 8-round, Open-level Kickboxing workout perfect for those at any experience level.
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 (15 seconds)
- hip circle (15 seconds)
- leg swing (30 seconds)
- squat (30 seconds)
- plank (30 seconds)
- Rest
ROUND 1
- Jab + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- lfk + rfk (30 seconds)
- Jab + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- lfk + rfk (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + rk (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + rk (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- high knees (30 seconds)
- Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- fast feet + tuck jump (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross + Rear Kick (30 seconds)
- Cross + Lead Hook + Cross + Rear Kick + Rear Kick (30 seconds)
- Lead Kick + Rear Kick (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds)
- lfk + rfk (30 seconds)
- Jab + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds)
- lfk + rfk (30 seconds)
- Rest
ROUND 6
- Jab + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Kick (60 seconds)
- squat (30 seconds)
- Jab + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Kick (60 seconds)
- squat + Jab + Cross (30 seconds)
- Rest
ROUND 7
- lsk (30 seconds)
- rsk (30 seconds)
- Jab + Cross + step (30 seconds)
- lsk (30 seconds)
- rsk (30 seconds)
- Jab + Cross + slip + Cross (30 seconds)
- Rest
ROUND 8
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
