8
RNDS
Box & Flo Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
1215
Join Flomaster for this 8-round Open-level workout.
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
- jumping jack (30 seconds)
- squat (30 seconds)
- neck circle (30 seconds)
- arms circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Jab + Jab (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Rear Uppercut (30 seconds)
- ab groove (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (30 seconds)
- ab groove (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + duck + Jab + Jab (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + duck + Jab + Jab (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + duck + Jab + Jab (30 seconds)
- Jab (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + duck + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + duck + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + duck + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- sprawl (30 seconds)
- Rest
ROUND 7
- Jab + Cross + duck + Lead Hook + Rear Hook (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Cross + duck + Lead Hook + Rear Hook (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Cross + duck + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + duck + Cross + Lead Hook (30 seconds)
- power 180 + Jab + Cross (30 seconds)
- Jab + Cross + duck + Cross + Lead Hook (30 seconds)
- power 180 + Jab + Cross (30 seconds)
- Jab + Cross + duck + Cross + Lead Hook (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
