4
RNDS
Knockout Power Kicks Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
450
These 4 rounds will be tough but they will make you stronger!
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 stretch (30 seconds)
- downward facing dog (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- squat (30 seconds)
- Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Rear Kick (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- pushup (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Kick (30 seconds)
- lunge pulse (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Kick (30 seconds)
- lunge pulse (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Kick (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Kick (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
