Kicking With Flo Workout

4

RNDS

Kicking With Flo Workout

Flo Master

OPEN


Duration

15

Min


Total Punch Goal

275


Got 15 minutes? Want to burn some calories? Then this is the Kickboxing workout for 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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (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 + slip l + Lead Kick + Cross + Lead Hook + Rear Kick (35 seconds) Light Jump Rope (30 seconds)
  • squat pulse (25 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • squat pulse (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds) Light Jump Rope (30 seconds)
  • squat pulse (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • lfk + Cross + Lead Hook + Rear Uppercut + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • lfk + rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lfk + Cross + Lead Hook + Rear Uppercut + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • lfk + rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lfk + Cross + Lead Hook + Rear Uppercut + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • lfk + rfk (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Hook + Rear Kick + Rear Kick + Lead Hook + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • pushup hold (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Kick + Rear Kick + Lead Hook + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • pushup hold (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Kick + Rear Kick + Lead Hook + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • pushup hold (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Lead Kick + Rear Kick + Lead Kick + Rear Kick + sprawl + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • Lead Kick + Rear Kick + Lead Kick + Rear Kick + sprawl + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • skater (30 seconds) Light Jump Rope (30 seconds)
  • Lead Kick + Rear Kick + Lead Kick + Rear Kick + sprawl + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer