8
RNDS
Kickboxing Conditioning Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
750
8 rounds of kickboxing with Aaron Swenson today.
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
- jumping jack (30 seconds)
- low plank (30 seconds)
- shoulder tap (30 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- squat (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Rear Uppercut + Lead Hook + Cross + Lead Kick + Cross (60 seconds)
- burpee (30 seconds)
- Rear Uppercut + Lead Hook + Cross + Lead Kick + Cross (60 seconds)
- burpee + Jab + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Rear Kick + Jab + Cross (60 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Kick + Jab + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 5
- lsk (30 seconds)
- check + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- rsk (30 seconds)
- check + Jab + Cross (30 seconds)
- lsk + rsk (30 seconds)
- Rest
ROUND 6
- lsk + check + Jab + Cross + Lead Kick (60 seconds)
- squat jump (30 seconds)
- lsk + check + Jab + Cross + Lead Kick (60 seconds)
- squat + Jab + Cross (30 seconds)
- Rest
ROUND 7
- rsk + check + Jab + Cross + Rear Kick (60 seconds)
- triceps dip + lfk + rfk (30 seconds)
- rsk + check + Jab + Cross + Rear Kick (60 seconds)
- triceps dip + lfk + rfk (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross (60 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross + pot shot (60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
