Boxing With Flo Master Workout

8

RNDS

Boxing With Flo Master Workout

Flo Master

INTERMEDIATE


Duration

30

Min


Total Punch Goal

900


Everyone's favorite B-Boy is back with 8 rounds of intermediate level boxing.

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 (60 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + slip l + Jab + slip r + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • footwork + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Jab + slip r + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • footwork + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Jab + slip r + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • footwork + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Cross + Rear Uppercut + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • superman (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • superman (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • superman (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Rear Hook to the Body + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • single leg v up (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • single leg v up (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • single leg v up (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • freestyle + Jab + Lead Hook + Lead Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • freestyle + Jab + Lead Hook + Lead Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • freestyle + Jab + Lead Hook + Lead Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • freestyle + Cross + Rear Hook + Rear Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle + slip l + slip r (30 seconds) Light Jump Rope (30 seconds)
  • freestyle + Cross + Rear Hook + Rear Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle + slip l + slip r (30 seconds) Light Jump Rope (30 seconds)
  • freestyle + Cross + Rear Hook + Rear Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle + slip l + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Cross + Lead Hook + Lead Hook + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Lead Hook + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Lead Hook + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Lead Uppercut + Cross + roll r + Cross + roll l + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Cross + roll r + Cross + roll l + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Cross + roll r + Cross + roll l + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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