Kickboxing Workout

4

RNDS

Kickboxing Workout

Flo Master

OPEN


Duration

15

Min


Total Punch Goal

225


Flo Master is back with a fresh new 4 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

  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • lateral stretch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab + Jab + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Lead Hook + Rear Uppercut + Jab + Jab + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • inch worm (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Uppercut + Jab + Jab + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • inch worm (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Uppercut + Jab + Jab + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Uppercut + Lead Hook + Cross + Jab + Jab + Lead Kick + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + Jab + Jab + Lead Kick + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + Jab + Jab + Lead Kick + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Rear Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat hold (60 seconds) Light Jump Rope (30 seconds)
  • Lead Kick + Rear Kick (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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