8
RNDS
Full Body Kickboxing Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
407
Always a good day for a full body kickboxing workout! 8 rounds with Flo will leave you sweating and stronger.
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
- jumping jack (30 seconds)
- bent over torso twist (30 seconds)
- arms circle (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Kick + Lead Kick + Rear Kick + Rear Kick (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 4
- Lead Kick + Lead Kick + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Lead Kick + Lead Kick + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Lead Kick + Lead Kick + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 5
- Rear Kick + Rear Kick + Jab + Cross (30 seconds)
- pushup (30 seconds)
- Rear Kick + Rear Kick + Jab + Cross (30 seconds)
- pushup (30 seconds)
- Rear Kick + Rear Kick + Jab + Cross (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- single v up (30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- single leg v up (30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- single leg v up (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- jump rope (30 seconds)
- Cross + Lead Hook + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- jump rope (30 seconds)
- Cross + Lead Hook + Cross + Lead Hook + Rear Kick + Rear Kick (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
