4
RNDS
Kick it with Flo Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
535
Join Flomaster for this 4-round, Open-level kickboxing workout that challenges you to double up on those kicks! This hip-hop dance legend and lifelong martial artist always keeps things interesting!
If you are new to kickboxing or want to brush up on you
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
- arm circle (30 seconds)
- leg swing (30 seconds)
- side swing (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab + Rear Kick (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + step (30 seconds)
- Jab + Rear Kick (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + step (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick (30 seconds)
- pushup (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- Rest
ROUND 3
- Jab + Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- reverse lunge (30 seconds)
- Jab + Rear Kick + Rear Kick (30 seconds)
- Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick + Rear Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Jab + Cross + Rear Kick + Rear Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
