3
RNDS
15-Min CORE Flo Time
Flo Master
Duration
15
Min
Total Punch Goal
225
Flo mixes some of his signiture moves into this fun and challenging, 15-minute core workout.
Add this core workout after a FightCamp boxing workout or do this workout independently on a day where you need to give your shoulders and/or legs a rest.
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
- ab groove (25 seconds)
- Punches (plank for 25 seconds)
- plank groove (25 seconds)
- bridge (20 seconds)
- ab groove (25 seconds)
- Punches (plank for 25 seconds)
- plank groove (25 seconds)
- bridge (20 seconds)
- ab groove (25 seconds)
- Punches (plank for 25 seconds)
- plank groove (25 seconds)
- bridge (20 seconds)
- Rest
ROUND 1
- ab groove (25 seconds)
- Jab + Cross (situp for 25 seconds)
- Jab + Cross (v up for 25 seconds)
- flutter kick (20 seconds)
- ab groove (25 seconds)
- Jab + Cross (situp for 25 seconds)
- Jab + Cross (v up for 25 seconds)
- flutter kick (20 seconds)
- ab groove (25 seconds)
- Jab + Cross (situp for 25 seconds)
- Jab + Cross (v up for 25 seconds)
- flutter kick (20 seconds)
- Rest
ROUND 2
- spiderman (25 seconds)
- Lead Hook + Rear Hook (power coast for 25 seconds)
- superman (25 seconds)
- plank_groove (25 seconds)
- spiderman (25 seconds)
- Lead Hook + Rear Hook (power coast for 25 seconds)
- superman (25 seconds)
- plank_groove (25 seconds)
- spiderman (25 seconds)
- Lead Hook + Rear Hook (power coast for 25 seconds)
- superman (25 seconds)
- plank_groove (25 seconds)
