8
RNDS
Open Kickboxing Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
835
Professional kickboxer, Aaron Swenson leads you through 8 hard rounds of Kickboxing in this Open-level 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 (25 seconds)
- jump rope (10 seconds)
- knee pull (15 seconds)
- leg swing (15 seconds)
- squat (30 seconds)
- downward facing dog (25 seconds)
- Rest
ROUND 1
- Jab + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- lfk + rfk (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- lfk + rfk (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds)
- squat (30 seconds)
- Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Rest
ROUND 5
- Rear Kick + Lead Hook + Cross + Lead Kick (60 seconds)
- check hold (30 seconds)
- Rear Kick + Lead Hook + Cross + Lead Kick (60 seconds)
- pushup (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross (60 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Kick + Rear Kick (60 seconds)
- slip (30 seconds)
- Jab + Cross + Lead Kick + Rear Kick (60 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Cross + Lead Kick + Rear Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Kick + Rear Kick (60 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
