8
RNDS
Switch Stance Kickboxing Workout
Aaron Swenson
INTERMEDIATE
Duration
30
Min
Total Punch Goal
765
A good fighter is confident in both stances. Today you can work on that with Aaron 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
- boxers bounce (30 seconds)
- leg swing (30 seconds)
- squat hold + downward facing dog (35 seconds)
- shadow box (25 seconds)
- Rest
ROUND 1
- Rear Kick (30 seconds)
- Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Lead Kick (30 seconds)
- Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick + Rear Kick (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- squat (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Lead Kick + Lead Kick (30 seconds)
- squat hold + Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick + Lead Hook + Rear Kick (60 seconds)
- shuffle (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick + Lead Hook + Rear Kick (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 5
- Rear Kick (30 seconds)
- Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Lead Kick (30 seconds)
- Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick + Rear Kick (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- squat (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Lead Kick + Lead Kick (30 seconds)
- squat hold + Jab + Cross (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick + Lead Hook + Rear Kick (60 seconds)
- shuffle (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Kick + Lead Hook + Rear Kick (60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
