8
RNDS
Kickboxing With Aaron Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
755
Get your legs warmed up because Aaron is going to make you work in this 8 round open 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
- high knees (30 seconds)
- squat (30 seconds)
- downward facing dog (35 seconds)
- leg swing (25 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- lfk + rfk (30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- lfk + rfk (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Kick + Cross + Rear Kick (30 seconds)
- lsk + rsk (30 seconds)
- check (30 seconds)
- Jab + Cross + Lead Kick + Cross + Rear Kick (30 seconds)
- lsk + rsk (30 seconds)
- squat + Lead Kick + Rear Kick (30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- plank - Punch (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 5
- Cross + Lead Hook + Lead Hook to the Body + Rear Kick (30 seconds)
- lfk + rfk (30 seconds)
- triceps dip + Lead Kick + Rear Kick (30 seconds)
- Cross + Lead Hook + Lead Hook to the Body + Rear Kick (30 seconds)
- lfk + rfk (30 seconds)
- triceps dip + Lead Kick + Rear Kick (30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Kick + Cross + Lead Hook + Lead Hook to the Body (35 seconds)
- lsk + rsk (25 seconds)
- burpee (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Kick + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- lsk + rsk (30 seconds)
- pot shot + sprawl (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Lead Hook to the Body + Rear Kick + Rear Kick + check (30 seconds)
- check hold + Lead Kick (30 seconds)
- boxers bounce + pot shot (30 seconds)
- Cross + Lead Hook + Lead Hook to the Body + Rear Kick + Rear Kick + check (30 seconds)
- check hold + Rear Kick (30 seconds)
- boxers bounce + pot shot (30 seconds)
- Rest
ROUND 8
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Kick + Cross + Lead Hook + Lead Hook to the Body + Rear Kick + Rear Kick (30 seconds)
- boxers bounce + shuffle + pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Kick + Cross + Lead Hook + Lead Hook to the Body + Rear Kick + Rear Kick (30 seconds)
- boxers bounce + shuffle + pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
