8
RNDS
Combo Buildup Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
895
If anybody can make 8 hard rounds of Boxing fun it is the Flomaster himself. He's back here with an 8-round, Open workout that rides the border between Open and Intermediate. Let's get better!
Keep up with Flo on Instagram by following @flomaster73
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
- boxers bounce (30 seconds)
- jumping jack (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip + slip (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Jab + Cross + slip + slip (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Jab + Cross + slip + slip (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rest
ROUND 2
- squat + Jab + Cross + jump (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Cross + Jab + Jab + Cross (30 seconds)
- squat + Jab + Cross + jump (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Cross + Jab + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip + slip + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- m. climber (30 seconds)
- v up (30 seconds)
- Jab + Cross + slip + slip + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- m. climber (30 seconds)
- v up (30 seconds)
- Rest
ROUND 4
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Cross + Jab + back + Jab + Cross (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Cross + Jab + back + Jab + Cross (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross + slip + slip + Rear Hook to the Body + Lead Hook to the Body (60 seconds)
- plank (30 seconds)
- Jab + Cross + Jab + Cross + slip + slip + Rear Hook to the Body + Lead Hook to the Body (60 seconds)
- plank (30 seconds)
- Rest
ROUND 6
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Cross + Jab + back + Jab + Cross + step (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Cross + Jab + back + Jab + Cross + step (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + slip + slip + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (60 seconds)
- sprawl (30 seconds)
- Jab + Cross + Jab + Cross + slip + slip + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (60 seconds)
- sprawl (30 seconds)
- Rest
ROUND 8
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- freestyle (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
