Lower Body Kickboxing Workout

4

RNDS

Lower Body Kickboxing Workout

Shanie Smash

OPEN


Duration

15

Min


Total Punch Goal

380


Are you ready to get Shanie Smashed in this 4 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

  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • knee pull (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Kick (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Kick (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Uppercut + Lead Kick (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Rear Kick (60 seconds) Light Jump Rope (30 seconds)
  • squat + Rear Kick + squat + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Lead Kick (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer