4
RNDS
Kickboxing Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
370
Coach Aaron adds some front kicks to the mix in this 4-round, Open-level workout.
If you are new to kickboxing or want to brush up on your technique, please review our tutorial videos led by 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
- jump rope (30 seconds)
- side swing (30 seconds)
- squat (30 seconds)
- downward dog (30 seconds)
- Rest
ROUND 1
- lfk (30 seconds)
- rfk (30 seconds)
- Jab + Cross + step (40 seconds)
- lfk (20 seconds)
- rfk (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Kick (60 seconds)
- push up (30 seconds)
- Jab + Cross + Lead Hook + Lead Kick (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- rfk + Rear Kick (30 seconds)
- rfk + Rear Kick + Lead Hook + Cross (30 seconds)
- Rest
ROUND 4
- Rear Kick + Lead Hook + Cross + Lead Kick (60 seconds)
- squat + lfk + rfk (coast for 30 seconds)
- Rear Kick + Lead Hook + Cross + Lead Kick (60 seconds)
- squat + lfk + rfk (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
