Combo & Cardio Workout

4

RNDS

Combo & Cardio Workout

Flo Master

INTERMEDIATE


Duration

15

Min


Total Punch Goal

510


Bboy Flo Master is back with a 4-round Intermediate workout filled with 4 fun and challenging combos.

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) Light Jump Rope (30 seconds)
  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

  • Jab + Cross + roll r + roll l&3 + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r + roll l + Lead Hook + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r + roll l + Lead Hook + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flo and sting (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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