Pure Striking Kickboxing Workout

6

RNDS

Pure Striking Kickboxing Workout

Flo Master

OPEN


Duration

20

Min


Total Punch Goal

580


Get ready to throw some kicks in this pure striking 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

  • squat (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

  • Rear Uppercut + lfk + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + lfk + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + lfk + Cross + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

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

ROUND 3

  • Lead Uppercut + Rear Uppercut + lead knee + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + lfk + rear knee (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + lead knee + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + lfk + rear knee (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + lead knee + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + lfk + rear knee (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + slip l + slip r + Rear Kick + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + slip r + Rear Kick + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + slip r + Rear Kick + Lead Kick (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Lead Hook + rfk + Jab + Cross + lead knee (30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + rfk + Jab + Cross + lead knee (30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + rfk + Jab + Cross + lead knee (30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Rear Kick + Cross + Lead Kick + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Kick + Cross + Lead Kick + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Kick + Cross + Lead Kick + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick + Lead Kick (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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