8
RNDS
Switch Stance Kicking Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
690
Time to switch stance with Aaron Swenson 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
- jump rope + clinch&knee (30 seconds)
- plank + downward facing dog (30 seconds)
- toe touch (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (30 seconds)
- Lead Kick (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Rear Kick (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- squat + lsk (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- squat + lsk (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- lunge + lfk (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- lunge + lfk (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Jab + Cross (30 seconds)
- Lead Kick (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Rear Kick (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- squat + lsk (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- squat + lsk (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- lunge + rfk (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- lunge + rfk (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
