4
RNDS
Knockout Power Kickboxing Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
140
Get ready to let the power out in this 4 rounder 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)
- arms circle (30 seconds)
- hip circle (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- Lead Kick + Rear Kick (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Kick + Rear Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Rear Kick + Rear Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Rear Kick + Rear Kick (30 seconds)
- Rear Kick (burnout for 30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Lead Kick (30 seconds)
- boxers bounce (30 seconds)
- Lead Hook + Rear Hook + Lead Kick (30 seconds)
- boxers bounce (30 seconds)
- Lead Hook + Rear Hook + Lead Kick (30 seconds)
- Lead Kick (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- Jab + Jab + Rear Kick + Rear Kick (30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick + Rear Kick (30 seconds)
- Jab + Jab + Rear Kick + Rear Kick (30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Lead Kick (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
