8
RNDS
Kicking Combo Buildup Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
762
B-Boy Flo Master is back with 8 rounds of kickboxing in this Combo Buildup 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
- jumping jack (30 seconds)
- hip circle (30 seconds)
- arms circle (30 seconds)
- leg stretch (30 seconds)
- Rest
ROUND 1
- Jab + rear knee + Jab + Rear Kick (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + rear knee + Jab + Rear Kick + slip r + slip l (30 seconds)
- Rear Hook (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick + slip r + slip l (30 seconds)
- Rear Hook (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick + slip r + slip l (30 seconds)
- Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + rear knee + Jab + Rear Kick + slip r + slip l + Lead Hook + Rear Kick (30 seconds)
- Cross (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick + slip r + slip l + Lead Hook + Rear Kick (30 seconds)
- Cross (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick + slip r + slip l + Lead Hook + Rear Kick (30 seconds)
- Cross (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + rear knee + Jab + Rear Kick + slip r + slip l + Lead Hook + Rear Kick + Jab + Jab (30 seconds)
- Jab (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick + slip r + slip l + Lead Hook + Rear Kick + Jab + Jab (30 seconds)
- Jab (power coast for 30 seconds)
- Jab + rear knee + Jab + Rear Kick + slip r + slip l + Lead Hook + Rear Kick + Jab + Jab (30 seconds)
- Jab (power coast for 30 seconds)
- Rest
ROUND 5
- Cross + Lead Kick + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Cross + Lead Kick + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Cross + Lead Kick + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 6
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 7
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut + rear knee + lead knee (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut + rear knee + lead knee (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut + rear knee + lead knee (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 8
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut + rear knee + lead knee + Cross + lfk (30 seconds)
- jump rope (30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut + rear knee + lead knee + Cross + lfk (30 seconds)
- jump rope (30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Lead Uppercut + rear knee + lead knee + Cross + lfk (30 seconds)
- v up (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
