10
RNDS
10 Round Flo Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
1460
Now this is a **tough** one! If you want a workout, join Flo for this 10-round, Open-level workout!
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
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)
- punch across body (30 seconds)
- shoulder roll (30 seconds)
- neck circle (30 seconds)
- Rest
ROUND 1
- Cross + Lead Hook (coast for 30 seconds)
- Jab + Rear Hook (coast for 30 seconds)
- jump rope (30 seconds)
- Cross + Lead Hook (coast for 30 seconds)
- Jab + Rear Hook (coast for 30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Rest
ROUND 3
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 4
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + duck + Jab + Cross (30 seconds)
- ab groove (30 seconds)
- Jab + Cross + duck + Jab + Cross (30 seconds)
- ab groove (30 seconds)
- Jab + Cross + duck + Jab + Cross (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 6
- freestyle (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 7
- squat (30 seconds)
- plank groove (30 seconds)
- squat groove (30 seconds)
- plank groove (30 seconds)
- squat hold (30 seconds)
- plank groove (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Cross + Lead Hook (30 seconds)
- pushup (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- pushup (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 9
- Jab + Cross (burnout for 30 seconds)
- squat hold (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat hold (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 10
- Jab + Cross (power coast for 30 seconds)
- plank (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- plank (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- burnout + freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
