Kickboxing Combo Workout

8

RNDS

Kickboxing Combo Workout

Aaron Swenson

INTERMEDIATE


Duration

30

Min


Total Punch Goal

850


Work your mind and body in this 8 round intermediate 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

  • good morning (30 seconds) Light Jump Rope (30 seconds)
  • runners lunge (60 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

  • Jab + Rear Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook to the Body + knee clinch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook to the Body + knee clinch + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook to the Body + knee clinch + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • knee clinch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • check (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick + check (30 seconds) Light Jump Rope (30 seconds)
  • check + Rear Kick + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • check + lfk + rfk (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • check + lfk + rfk (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

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

ROUND 6

  • Jab + Rear Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook to the Body + knee clinch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook to the Body + knee clinch + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook to the Body + knee clinch + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • knee clinch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • check (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick + check (30 seconds) Light Jump Rope (30 seconds)
  • check + Rear Kick + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • check + lfk + rfk (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Hook + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • check + lfk + rfk (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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