6
RNDS
Burnout Workout
Flo Master
OPEN
Duration
20
Min
Total Punch Goal
660
A little burnout workout is always a good idea. Join 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
- high knees + jump rope (30 seconds)
- pushup (30 seconds)
- neck circle (30 seconds)
- arm circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- sprawl (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- squat hop (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- squat hop (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- squat hop (30 seconds)
- Rest
ROUND 3
- Jab + Cross (burnout for 30 seconds)
- jumping jack (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- jumping jack (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 4
- Jab (coast for 30 seconds)
- squat hold (30 seconds)
- Jab (coast for 30 seconds)
- squat hold (30 seconds)
- Jab (burnout for 30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 5
- Cross (coast for 30 seconds)
- squat (30 seconds)
- Cross (coast for 30 seconds)
- squat (30 seconds)
- Cross (coast for 30 seconds)
- squat (30 seconds)
- Rest
ROUND 6
- Jab + Cross (burnout for 30 seconds)
- burpee (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- burpee (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- burpee (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
