6
RNDS
Open Kickboxing Workout
Aaron Swenson
OPEN
Duration
20
Min
Total Punch Goal
525
Train with former pro kickboxer, Aaron Swenson in this 6-round, Open-level kickboxing 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
- jumping jack (30 seconds)
- side leg swing (30 seconds)
- iso side kick (right for 30 seconds)
- iso side kick (left for 30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Kick + Rear Kick (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Kick + Rear Kick (power coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross + Rear Kick + Lead Kick (30 seconds)
- Rest
ROUND 2
- lfk + Jab + Cross (30 seconds)
- rfk + Jab + Cross (30 seconds)
- squat + lfk/rfk (30 seconds)
- lfk + Jab + Cross (30 seconds)
- rfk + Jab + Cross (30 seconds)
- squat + lfk/rfk (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- lfk (coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick + Lead Kick (30 seconds)
- rfk (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick + Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick + Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Rest
ROUND 5
- pot shot (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- pot shot (30 seconds)
- Lead Kick + Rear Kick (power coast for 30 seconds)
- pot shot (30 seconds)
- Lead Kick + Rear Kick (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Rear Kick + Cross + Lead Hook + Cross + Lead Kick (60 seconds)
- Lead Kick + Rear Kick (coast for 60 seconds)
- Jab + Cross + Lead Hook + Rear Kick + Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
