4
RNDS
4 with Flo Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
515
If you ever thought you couldn't get a good workout in in just 4-rounds, Flo is here to make you sweat! This is a 4-round Open level workout that ends with a BANG!
Keep up with Flo on Instagram by following @flomaster73
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
- boxers bounce (30 seconds)
- jumping jack (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- power 180 + 3/4/3/4/3/4/3/4 (30 seconds)
- flo sidestep (30 seconds)
- power 180 + 3/4/3/4/3/4/3/4 (30 seconds)
- flo sidestep (30 seconds)
- power 180 + 3/4/3/4/3/4/3/4 (30 seconds)
- flo sidestep (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- high knees + Jab + Cross (30 seconds)
- double touch + Jab + Cross (30 seconds)
- high knees + Jab + Cross (30 seconds)
- double touch + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Jab (30 seconds)
- Jab (30 seconds)
- Cross (30 seconds)
- Cross (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 4
- power 180 + power 180 + sprawl + plank punch + plank punch (30 seconds)
- flo sidestep (30 seconds)
- squat groove (30 seconds)
- flo sidestep (30 seconds)
- power 180 + power 180 + sprawl + plank punch + plank punch (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
