15-Min CORE Flo Time

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.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

ROUND 0

25s

AB GROOVE

25s

PLANK

PUNCH

25s

PLANK GROOVE

20s

BRIDGE

25s

AB GROOVE

25s

PLANK

PUNCH

25s

PLANK GROOVE

20s

BRIDGE

25s

AB GROOVE

25s

PLANK

PUNCH

25s

PLANK GROOVE

20s

BRIDGE

15s

REST

ROUND 1

25s

AB GROOVE

25s

SITUP

1

2

25s

V UP

1

2

20s

FLUTTER KICK

25s

AB GROOVE

25s

SITUP

1

2

25s

V UP

1

2

20s

FLUTTER KICK

25s

AB GROOVE

25s

SITUP

1

2

25s

V UP

1

2

20s

FLUTTER KICK

15s

REST

ROUND 2

25s

SPIDERMAN

25s

POWER COAST

3

4

25s

SUPERMAN

25s

PLANK

GROOVE

25s

SPIDERMAN

25s

POWER COAST

3

4

25s

SUPERMAN

25s

PLANK

GROOVE

25s

SPIDERMAN

25s

POWER COAST

3

4

25s

SUPERMAN

25s

PLANK

GROOVE

Meet Your Trainer