10
RNDS
Combo Buildup Workout
Flo Master
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1340
Join Flo Master for 10 rounds of boxing. Building up a combo punch by punch.
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 + m. climber (30 seconds)
- squat + squat jump (30 seconds)
- torso twist + bent over torso twist (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Cross + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 2
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 3
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 4
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab (30 seconds)
- footwork (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab (30 seconds)
- footwork (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab (30 seconds)
- footwork (30 seconds)
- Rest
ROUND 5
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab + block r + block l + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab + block r + block l + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab + block r + block l + Cross + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Cross + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 7
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 8
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 9
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab (30 seconds)
- footwork (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab (30 seconds)
- footwork (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab (30 seconds)
- footwork (30 seconds)
- Rest
ROUND 10
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab + block r + block l + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab + block r + block l + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Jab + slip l + Lead Uppercut + Lead Hook + Cross + Cross + duck + Jab + Jab + block r + block l + Cross + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
