Kickboxing Combo Buildup Workout

6

RNDS

Kickboxing Combo Buildup Workout

Aaron Swenson

OPEN


Duration

20

Min


Total Punch Goal


Get ready to build a kickboxing combo from the ground up in this 6 round open 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

  • shoulder roll + bent over torso twist (30 seconds) Light Jump Rope (30 seconds)
  • lateral stretch (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • shuffle (30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick + Lead Hook + Cross + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • shuffle + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + shuffle + Cross + rear knee (60 seconds) Light Jump Rope (30 seconds)
  • lfk + rfk (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + shuffle + Cross + lead knee (60 seconds) Light Jump Rope (30 seconds)
  • Lead Kick + Lead Kick + Rear Kick + Rear Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Uppercut + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • lfk + rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Rear Kick + Lead Hook + Cross + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • lfk + rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Uppercut + Cross + shuffle + Cross + Lead Kick (60 seconds) Light Jump Rope (30 seconds)
  • check (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + shuffle + Cross + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Uppercut + Cross + shuffle + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + shuffle + Cross + Rear Kick + Lead Hook + Cross + Lead Kick (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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