Power Kicking Workout

4

RNDS

Power Kicking Workout

Aaron Swenson

OPEN


Duration

15

Min


Total Punch Goal

430


It's time to put some power behind these kicks! Join Aaron in this 4 rounder and get ready to sweat!

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 + hip circle (30 seconds) Light Jump Rope (30 seconds)
  • lateral lunge (30 seconds) Light Jump Rope (30 seconds)
  • downward facing dog (35 seconds) Light Jump Rope (30 seconds)
  • shadow box (25 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

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

ROUND 3

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

ROUND 4

  • Jab + Cross + Lead Kick + Cross + Rear Kick + Cross (60 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Rear Kick + Cross + Lead Kick + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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