4
RNDS
Boxing Conditioning Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
480
Conditioning is the foundation of boxing. Let's get better at that today with Flo Master.
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)
- high knees (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Lead Hook + sprawl + sprawl (30 seconds)
- squat jump (30 seconds)
- Jab + Jab + Cross + Lead Hook + sprawl + sprawl (30 seconds)
- squat jump (30 seconds)
- Jab + Jab + Cross + Lead Hook + sprawl + sprawl (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + squat jump + squat jump (30 seconds)
- sprawl (30 seconds)
- Jab + Cross + Jab + Cross + squat jump + squat jump (30 seconds)
- sprawl (30 seconds)
- Jab + Cross + Jab + Cross + squat jump + squat jump (30 seconds)
- sprawl (30 seconds)
- Rest
ROUND 3
- jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- burpee (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- burpee (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- burpee (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
