6
RNDS
Kickboxing Conditioning Workout
Flo Master
OPEN
Duration
20
Min
Total Punch Goal
199
6 rounds of kickboxing conditioning work today! Flo is leading in the southpaw stance.
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)
- squat (30 seconds)
- hip circle (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + m. climber + m. climber + m. climber + m. climber + Rear Kick + Rear Kick + Rear Kick + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Jab + Cross + m. climber + m. climber + m. climber + m. climber + m. climber + Rear Kick + Rear Kick + Rear Kick + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Jab + Cross + m. climber + m. climber + m. climber + m. climber + m. climber + rsk + rsk + rsk + rsk (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + v up + v up + v up + v up + Lead Kick + Lead Kick + Lead Kick + Lead Kick (30 seconds)
- jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + v up + v up + v up + v up + Lead Kick + Lead Kick + Lead Kick + Lead Kick (30 seconds)
- jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + v up + v up + v up + v up + Lead Kick + Lead Kick + Lead Kick + Lead Kick (30 seconds)
- v up hold (30 seconds)
- Rest
ROUND 3
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + sprawl + sprawl + Rear Kick + Lead Kick + Rear Kick + Lead Kick (30 seconds)
- jumping jack (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + sprawl + sprawl + Rear Kick + Lead Kick + Rear Kick + Lead Kick (30 seconds)
- jumping jack (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + sprawl + sprawl + Rear Kick + Lead Kick + Rear Kick + Lead Kick (30 seconds)
- sprawl (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + pushup + pushup (30 seconds)
- Rear Kick (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + pushup + pushup (30 seconds)
- Lead Kick (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + pushup + pushup (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 5
- lsk (coast for 30 seconds)
- rsk (coast for 30 seconds)
- Jab (coast for 30 seconds)
- lsk (coast for 30 seconds)
- rsk (coast for 30 seconds)
- Jab (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Kick + sprawl + Cross + Lead Hook + Rear Kick + sprawl (coast for 30 seconds)
- squat hold (30 seconds)
- Jab + Cross + Lead Kick + sprawl + Cross + Lead Hook + Rear Kick + sprawl (coast for 30 seconds)
- squat hold (30 seconds)
- Jab + Cross + Lead Kick + sprawl + Cross + Lead Hook + Rear Kick + sprawl (coast for 30 seconds)
- sprawl (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
