4
RNDS
Pure Striking Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
415
Nothing but strikes today with Flo Master. 4 rounds of kickboxing will be sure to make you sweat.
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)
- hip circle (30 seconds)
- leg swing (30 seconds)
- side lunge (30 seconds)
- Rest
ROUND 1
- Cross + Lead Uppercut + Rear Kick + rear knee + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Uppercut + Rear Kick + rear knee + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Uppercut + Rear Kick + rear knee + Lead Hook + Cross (30 seconds)
- Rest
ROUND 2
- Lead Kick + Cross + lead knee + Cross + Lead Hook + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Kick + Cross + lead knee + Cross + Lead Hook + Rear Kick (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Kick + Cross + lead knee + Cross + Lead Hook + Rear Kick (30 seconds)
- Rest
ROUND 3
- Jab + Jab + slip l + slip r + rear knee + lead knee + Cross + Lead Kick (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + slip l + slip r + rear knee + lead knee + Cross + Lead Kick (60 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + slip l + slip r + rear knee + lead knee + Cross + Lead Kick (30 seconds)
- Rest
ROUND 4
- Rear Kick + Lead Kick (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Cross + Lead Hook + Rear Kick (power coast for 30 seconds)
- Rear Kick + Lead Kick (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Cross + Lead Hook + Rear Kick (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
