Pure Striking Kicking Workout

8

RNDS

Pure Striking Kicking Workout

Flo Master

OPEN


Duration

30

Min


Total Punch Goal

305


Nothing but punches and kicks today 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 + high knees (30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • lateral stretch (30 seconds) Light Jump Rope (30 seconds)
  • leg stretch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

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

ROUND 3

  • Jab + Jab + Lead Kick + check + Rear Kick + check + Cross + lfk + Jab + rfk (30 seconds) Light Jump Rope (30 seconds)
  • check + check + footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Lead Kick + check + Rear Kick + check + Cross + lfk + Jab + rfk (30 seconds) Light Jump Rope (30 seconds)
  • check + check + footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Lead Kick + check + Rear Kick + check + Cross + lfk + Jab + rfk (30 seconds) Light Jump Rope (30 seconds)
  • check + check + footwork (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • lfk + check + Cross + Lead Hook + Cross + lfk + check + rfk + lfk + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • lfk + check + Cross + Lead Hook + Cross + lfk + check + rfk + lfk + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • lfk + check + Cross + Lead Hook + Cross + lfk + check + rfk + lfk + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

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

ROUND 6

  • lfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • rfk (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Kick (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • freestyle + lfk + rfk + check (coast for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • freestyle + Lead Kick + Rear Kick + check (coast for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • freestyle + lfk + rfk + check (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle + Lead Kick + Rear Kick + check (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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