4
RNDS
Kickboxer Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
350
Coach Aaron is back with a challenging 4-round kickboxing workout designed for those at any level.
If you are new to kickboxing or want to brush up on your technique, please review our tutorial videos led by Aaron.
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
- wrist stretch (25 seconds)
- downward dog (35 seconds)
- runners lunge (30 seconds)
- plank (30 seconds)
- Rest
ROUND 1
- Lead Kick (30 seconds)
- Lead Kick + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rear Kick (30 seconds)
- Rear Kick + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick + Cross (60 seconds)
- high knees (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- Jab + Cross + Rear Kick + Lead Hook (30 seconds)
- fast feet (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross + Lead Kick (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Kick (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Kick + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick + 2lk (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
