3
RNDS
15-Min CORE Burnout
Flo Master
Duration
15
Min
Total Punch Goal
285
## Join Flo for this challenging, 15-minute ab workout.
In this one, Flo mixes it up with a number of ab-focused exercises and stands you up periodically for a **Power Coast**. Make sure to punch nice and hard! Remember you are being tracked!
Add this c
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:
ROUND 0
- m. climber (25 seconds)
- Jab + Cross (situp for 25 seconds)
- flutter kick (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- m. climber (25 seconds)
- Jab + Cross (situp for 25 seconds)
- flutter kick (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- m. climber (25 seconds)
- Jab + Cross (situp for 25 seconds)
- flutter kick (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- Rest
ROUND 1
- quadruped (25 seconds)
- Punches (v up for 25 seconds)
- plank jack (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- quadruped (25 seconds)
- Punches (v up for 25 seconds)
- plank jack (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- quadruped (25 seconds)
- Punches (v up for 25 seconds)
- plank jack (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- Rest
ROUND 2
- plank around the world (25 seconds)
- bridge (25 seconds)
- superman (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- plank around the world (25 seconds)
- bridge (25 seconds)
- superman (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
- plank around the world (25 seconds)
- bridge (25 seconds)
- superman (25 seconds)
- Lead Hook + Rear Hook (power coast for 20 seconds)
