6
RNDS
Burnout Workout
Flo Master
OPEN
Duration
20
Min
Total Punch Goal
580
Get ready to burn it out with Flo Master in this 6 round, boxing 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)
- high knees + punch across body (30 seconds)
- neck circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Cross + Jab + Cross + pushup + pushup + pushup + pushup + pushup (30 seconds)
- squat (30 seconds)
- Cross + Jab + Cross + pushup + pushup + pushup + pushup + pushup (30 seconds)
- squat (30 seconds)
- Cross + Jab + Cross + pushup + pushup + pushup + pushup + pushup (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + sprawl + sprawl + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross + sprawl + sprawl + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross + sprawl + sprawl + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Cross + Rear Uppercut + Lead Hook + squat jump + squat jump + squat jump (30 seconds)
- pushup hold (30 seconds)
- Cross + Rear Uppercut + Lead Hook + squat jump + squat jump + squat jump (30 seconds)
- pushup hold (30 seconds)
- Cross + Rear Uppercut + Lead Hook + squat jump + squat jump + squat jump (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- squat hold (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat hold (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat hold (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 5
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 6
- Cross (power coast for 30 seconds)
- Jab (coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Jab (coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Jab (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
