6
RNDS
Kickboxing Conditioning
Aaron Swenson
OPEN
Duration
20
Min
Total Punch Goal
740
Let's focus on our conditioning today with Aaron Swenson.
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
- high knees (30 seconds)
- squat (30 seconds)
- downward facing dog (30 seconds)
- leg stretch (30 seconds)
- Rest
ROUND 1
- Jab + Rear Uppercut + Lead Hook + Cross + slip r (60 seconds)
- m. climber (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + slip r (60 seconds)
- m. climber (30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross (60 seconds)
- Lead Kick (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross (60 seconds)
- Rear Kick (30 seconds)
- Rest
ROUND 3
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Kick (60 seconds)
- pushup (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Rear Kick (60 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Kick + Cross (60 seconds)
- squat + squat jump (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Rear Kick + Cross (60 seconds)
- squat + squat jump (30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Kick + Cross + step + Rear Kick (60 seconds)
- boxers bounce + sprawl + Jab + Cross (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Kick + Cross + step + Rear Kick (60 seconds)
- boxers bounce + sprawl + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Kick + Cross + step + Rear Kick (30 seconds)
- pot shot (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + slip r + Cross + Lead Kick + Cross + step + Rear Kick (30 seconds)
- pot shot (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
