4
RNDS
Box With Flo Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
450
Flomaster is back with his signature fun. This workout steps the complexity up a but and challenges you!
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
- jump rope (30 seconds)
- neck circle (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Cross + Lead Hook + slip l + slip r + roll l + Lead Hook + Cross (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Cross + Lead Hook + slip l + slip r + roll l + Lead Hook + Cross (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Cross + Lead Hook + slip l + slip r + roll l + Lead Hook + Cross (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Hook + slip l + roll r + Cross + Jab + Jab + Cross to the Body (30 seconds)
- squat pulse (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + slip l + roll r + Cross + Jab + Jab + Cross to the Body (30 seconds)
- squat pulse (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + slip l + roll r + Cross + Jab + Jab + Cross to the Body (30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 3
- block + Cross + Lead Hook + Jab + Jab + back + Cross + Lead Hook (30 seconds)
- inch worm (30 seconds)
- block + Cross + Lead Hook + Jab + Jab + back + Cross + Lead Hook (30 seconds)
- inch worm (30 seconds)
- block + Cross + Lead Hook + Jab + Jab + back + Cross + Lead Hook (30 seconds)
- inch worm (30 seconds)
- Rest
ROUND 4
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl + Lead Uppercut + Rear Uppercut + sprawl (30 seconds)
- toprock (30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl + Lead Uppercut + Rear Uppercut + sprawl (30 seconds)
- toprock (30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl + Lead Uppercut + Rear Uppercut + sprawl (30 seconds)
- squat hold (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
