Open Kickboxing Workout

8

RNDS

Open Kickboxing Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal


Shanie Smash is going to make sure you sweat in this 8 round 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)
  • knee pull (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

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

ROUND 3

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

ROUND 4

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

ROUND 5

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

ROUND 6

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

ROUND 7

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

ROUND 8

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

COOLDOWN

  • Light Jump Rope (30 seconds)

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