6
RNDS
Knockout Kickboxing Workout
Aaron Swenson
OPEN
Duration
20
Min
Total Punch Goal
315
6 rounds of tough work in the ring 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
- plank (30 seconds)
- side plank (60 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Lead Kick (30 seconds)
- Jab (30 seconds)
- Lead Kick (30 seconds)
- Jab (30 seconds)
- Lead Kick (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Lead Hook (30 seconds)
- lunge pulse (30 seconds)
- Jab + Lead Hook (30 seconds)
- lunge pulse (30 seconds)
- Jab + Lead Hook (30 seconds)
- jump switch lunge (30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Lead Hook + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Lead Hook + Lead Hook to the Body + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab (30 seconds)
- Lead Kick (30 seconds)
- Jab (30 seconds)
- Lead Kick (30 seconds)
- Jab (30 seconds)
- Lead Kick (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Lead Hook (30 seconds)
- lunge pulse (30 seconds)
- Jab + Lead Hook (30 seconds)
- lunge pulse (30 seconds)
- Jab + Lead Hook (30 seconds)
- jump switch lunge (30 seconds)
- Rest
ROUND 6
- Jab + Lead Hook + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Lead Hook + Lead Hook to the Body + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Lead Hook + Lead Hook to the Body + Lead Kick (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
