4
RNDS
Box & Flo Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
750
This 4-round, Open-level workout calls for close to 200 punches per round. Don't worry. Flo makes it fun as usual!
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)
- hip circle (30 seconds)
- jumping jack (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Jab + Cross + Cross to the Body + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross + Cross to the Body + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross + Cross to the Body + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (situp for 30 seconds)
- plank to Punches (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- plank to Punches (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (power coast for 30 seconds)
- squat hold (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat hold (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
