6
RNDS
Kickboxing With Flo Workout
Flo Master
OPEN
Duration
20
Min
Total Punch Goal
455
Everyone's favorite B Boy is here to walk you through 6 rounds of kickboxing.
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)
- lunge (30 seconds)
- lateral stretch (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- lsk (coast for 30 seconds)
- Cross + lsk + Cross + Lead Hook (30 seconds)
- lsk (coast for 30 seconds)
- Cross + lsk + Cross + Lead Hook (30 seconds)
- lsk (coast for 30 seconds)
- Cross + lsk + Cross + Lead Hook (30 seconds)
- Rest
ROUND 2
- Jab + Rear Kick + Lead Hook + Cross + lsk (30 seconds)
- lunge (30 seconds)
- Jab + Rear Kick + Lead Hook + Cross + lsk (30 seconds)
- lunge (30 seconds)
- Jab + Rear Kick + Lead Hook + Cross + lsk (30 seconds)
- lunge (30 seconds)
- Rest
ROUND 3
- Jab + lsk + lsk (30 seconds)
- pushup hold (30 seconds)
- Jab + lsk + lsk (30 seconds)
- pushup hold (30 seconds)
- Jab + lsk + lsk (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + check + Rear Kick + Lead Hook + Cross + lsk (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + check + Rear Kick + Lead Hook + Cross + lsk (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + check + Rear Kick + Lead Hook + Cross + lsk (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 5
- Lead Kick + Rear Kick (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Kick + Rear Kick (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Kick + Rear Kick (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + check + Rear Kick + Rear Kick + sprawl (30 seconds)
- squat pulse (30 seconds)
- Jab + Cross + Jab + Cross + check + Rear Kick + Rear Kick + sprawl (30 seconds)
- squat pulse (30 seconds)
- Jab + Cross + Jab + Cross + check + Rear Kick + Rear Kick + sprawl (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
