6
RNDS
Combo Buildup Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
930
Everyone's favorite B Boy is bring you 8 rounds of building combos. Join Flo Master in the ring today!
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 + high knees (30 seconds)
- reverse lunge (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + Cross (30 seconds)
- pushup (30 seconds)
- Jab + Cross + slip r + Cross (60 seconds)
- pushup hold (30 seconds)
- Jab + Cross + slip r + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Cross (30 seconds)
- elbow plank (30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Cross (60 seconds)
- plank hip dip (30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip r + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Cross + Lead Hook + Lead Hook + duck + Jab + Jab (30 seconds)
- squat (30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Cross + Lead Hook + Lead Hook + duck + Jab + Jab (60 seconds)
- squat jump (30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Cross + Lead Hook + Lead Hook + duck + Jab + Jab (30 seconds)
- Rest
ROUND 4
- Jab + step + Cross + Lead Hook (30 seconds)
- shoulder tap (30 seconds)
- Jab + step + Cross + Lead Hook (60 seconds)
- plank - Punch (30 seconds)
- Jab + step + Cross + Lead Hook (30 seconds)
- Rest
ROUND 5
- Jab + step + Cross + Lead Hook + slip l + slip r + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + step + Cross + Lead Hook + slip l + slip r + Rear Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + step + Cross + Lead Hook + slip l + slip r + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 6
- Jab + step + Cross + Lead Hook + slip l + slip r + Rear Uppercut + Lead Hook + duck + slip l + Lead Uppercut to the Body + Lead Uppercut to the Body + back + step in + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + step + Cross + Lead Hook + slip l + slip r + Rear Uppercut + Lead Hook + duck + slip l + Lead Uppercut to the Body + Lead Uppercut to the Body + back + step in + Jab + Cross (60 seconds)
- boxers bounce (30 seconds)
- Jab + step + Cross + Lead Hook + slip l + slip r + Rear Uppercut + Lead Hook + duck + slip l + Lead Uppercut to the Body + Lead Uppercut to the Body + back + step in + Jab + Cross (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
