8
RNDS
Kicks With Flo Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
390
Let's get those legs moving with this 8 round open kickboxing workout with Flo Master.
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)
- leg swing (60 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Rear Kick (30 seconds)
- lfk (30 seconds)
- Rear Kick (30 seconds)
- lfk (30 seconds)
- Rear Kick (30 seconds)
- lfk (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Jab + Rear Kick + Lead Hook + Rear Kick (30 seconds)
- squat (30 seconds)
- Jab + Jab + Jab + Rear Kick + Lead Hook + Rear Kick (30 seconds)
- squat (30 seconds)
- Jab + Jab + Jab + Rear Kick + Lead Hook + Rear Kick (30 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Cross + lfk + Cross + lfk (30 seconds)
- m. climber (30 seconds)
- Cross + lfk + Cross + lfk (30 seconds)
- m. climber (30 seconds)
- Cross + lfk + Cross + lfk (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 5
- Lead Hook + Cross + lfk + Cross + Lead Hook + Rear Kick (30 seconds)
- flutter kick (30 seconds)
- Lead Hook + Cross + lfk + Cross + Lead Hook + Rear Kick (30 seconds)
- flutter kick (30 seconds)
- Lead Hook + Cross + lfk + Cross + Lead Hook + Rear Kick (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 6
- Rear Kick (30 seconds)
- lateral stretch (30 seconds)
- Rear Kick (30 seconds)
- lateral stretch (30 seconds)
- Rear Kick (30 seconds)
- Rear Kick (burnout for 30 seconds)
- Rest
ROUND 7
- lfk (30 seconds)
- lfk (coast for 30 seconds)
- lfk (30 seconds)
- lfk (coast for 30 seconds)
- lfk (30 seconds)
- lfk (power coast for 30 seconds)
- Rest
ROUND 8
- Cross + Lead Hook + Rear Kick + Rear Kick + lfk + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Hook + Rear Kick + Rear Kick + lfk + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Hook + Rear Kick + Rear Kick + lfk + Cross + Lead Hook (30 seconds)
- Rear Kick + lfk (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
