10 With Flo Workout

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) Light Jump Rope (30 seconds)
  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + step + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • v up (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + step + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • v up (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook + duck + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + duck + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + duck + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • situp (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • situp (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Hook + roll r + roll l + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll r + roll l + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll r + roll l + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Hook + sprawl + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + sprawl + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + sprawl + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + Lead Hook + sprawl + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (squat hold for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + sprawl + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (squat hold for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + sprawl + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (squat hold for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Jab + Cross + slip r + slip l + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + slip l + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + slip l + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • Jab (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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