4
RNDS
Open Combo Kickboxing Workout
Aaron Swenson
OPEN
Duration
15
Min
Total Punch Goal
414
You will definitely feel this quick, 15-minute Kickboxing workout led by National champion, Aaron Swenson. This is an Open-level workout perfect for those at any stage.
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
- shoulder roll&torso twist (30 seconds)
- lateral lunge (30 seconds)
- runners lunge (35 seconds)
- downward facing dog (25 seconds)
- Rest
ROUND 1
- Lead Kick + Cross + Lead Hook + Rear Kick (35 seconds)
- Rear Kick + Lead Hook + Cross + Lead Kick (30 seconds)
- Lead Kick + Cross + Lead Hook + Lead Kick (30 seconds)
- Rear Kick + Lead Hook + Cross + Rear Kick (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- lfk + rfk (coast for 25 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- Jab + Cross + Rear Kick + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Rear Kick + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- knee clinch (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- Lead Kick + Cross + Rear Kick + Jab (35 seconds)
- pushup (25 seconds)
- pot shot (30 seconds)
- Rest
ROUND 4
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Lead Kick (burnout for 30 seconds)
- Rear Kick (burnout for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
