8
RNDS
Kickboxing Switch Stance Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
1030
Let's get some brain fitness in today. Working in both stances in these 8 rounds of kickboxing with 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
- arms circle + torso twist (30 seconds)
- lateral lunge (30 seconds)
- runners lunge (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Rear Kick (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick + check hold (30 seconds)
- Jab + Cross + Lead Kick + check hold + Lead Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Rear Kick + check hold (30 seconds)
- Jab + Cross + Rear Kick + check hold + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross + slip r + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Kick (30 seconds)
- lsk + rsk (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Rear Kick (30 seconds)
- lsk + rsk (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Kick + check hold + Lead Kick (60 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Rear Kick + check hold + Rear Kick (60 seconds)
- freestyle (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Rear Kick (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Kick + check hold (30 seconds)
- Jab + Cross + Lead Kick + check hold + Lead Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Rear Kick + check hold (30 seconds)
- Jab + Cross + Rear Kick + check hold + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Cross + slip r + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Kick (30 seconds)
- lsk + rsk (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Rear Kick (30 seconds)
- lsk + rsk (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Kick + check hold + Lead Kick (60 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Rear Kick + check hold + Rear Kick (60 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
