10
RNDS
10 With Flo Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
1315
Flo makes 10 rounds feel like 5 with his fun and energetic style.
This 10-rounder is Open-level meaning it’s a fit for all skill levels.
During this time, FightCamp has set up a process to film workouts with only the trainer in studio (no crew).
We wil
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
- jumping jack (30 seconds)
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + step + Jab + Cross + Lead Hook (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- v up (30 seconds)
- Jab + Cross + step + Jab + Cross + Lead Hook (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- v up (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + duck + Jab + Cross + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Jab + Cross + Lead Hook + duck + Jab + Cross + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Jab + Cross + Lead Hook + duck + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds)
- situp (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds)
- situp (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + roll r + roll l + Jab + Cross + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + Lead Hook + roll r + roll l + Jab + Cross + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + Lead Hook + roll r + roll l + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + sprawl + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + sprawl + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + sprawl + Jab + Cross (30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 6
- lunge - Punch (30 seconds)
- jump rope (30 seconds)
- lunge - Punch (30 seconds)
- jump rope (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + sprawl + Jab + Jab (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Jab + Cross + Lead Hook + sprawl + Jab + Jab (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Jab + Cross + Lead Hook + sprawl + Jab + Jab (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 9
- Jab + Cross + slip r + slip l + Jab + Cross (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + slip r + slip l + Jab + Cross (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + slip r + slip l + Jab + Cross (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 10
- Jab (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Lead Hook (power coast for 30 seconds)
- Jab (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Lead Hook (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
