8
RNDS
Upper Body Kickboxing Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
414
Everyone's favorite B-Boy, Flo Master is back with 8 rounds of kickboxing focusing on your upper body.
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)
- high knees (30 seconds)
- lateral stretch (30 seconds)
- lunge (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Kick + lsk (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick + lsk (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick + lsk (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Hook + Cross + Lead Kick + rear knee (30 seconds)
- pushup (30 seconds)
- Rear Uppercut + Lead Hook + Cross + Lead Kick + rear knee (30 seconds)
- pushup (30 seconds)
- Rear Uppercut + Lead Hook + Cross + Lead Kick + rear knee (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + rear knee + lead knee (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + Jab + Cross + rear knee + lead knee (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + Jab + Cross + rear knee + lead knee (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Lead Hook + Lead Hook to the Body + Lead Hook + Rear Kick + Lead Hook (30 seconds)
- inch worm (30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook + Rear Kick + Lead Hook (30 seconds)
- inch worm (30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook + Rear Kick + Lead Hook (30 seconds)
- inch worm (30 seconds)
- Rest
ROUND 5
- Jab + lsk + Jab + lsk (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup hold (30 seconds)
- Jab + lsk + Jab + lsk (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Hook + rear knee + Lead Kick (30 seconds)
- inch worm + pushup (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + rear knee + Lead Kick (30 seconds)
- inch worm + pushup (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + rear knee + Lead Kick (30 seconds)
- inch worm + pushup (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Rear Hook + Jab + lsk (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Rear Hook + Jab + lsk (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Rear Hook + Jab + lsk (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 8
- slip r + Cross + Lead Hook + back + Rear Kick (30 seconds)
- pushup (30 seconds)
- slip r + Cross + Lead Hook + back + Rear Kick (30 seconds)
- pushup (30 seconds)
- slip r + Cross + Lead Hook + back + Rear Kick (30 seconds)
- Lead Kick + Rear Kick (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
