4
RNDS
Combo Buildup Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
465
Join Flo for this 4-round, Intermediate workout that will build you up to a tough, 12-step combo
Keep up with Flo by following @flomaster73 on Instagram
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
- quick feet + Jab + Cross (30 seconds)
- jump rope (30 seconds)
- toe touch (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook (30 seconds)
- sprawl jump (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- sprawl jump (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- sprawl jump (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross + Jab + Cross + Lead Hook (30 seconds)
- power 180 + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross + Jab + Cross + Lead Hook (30 seconds)
- power 180 + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross + Jab + Cross + Lead Hook (30 seconds)
- power 180 + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross (30 seconds)
- sprawl jump (30 seconds)
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Lead Hook + slip + Lead Hook + Cross (30 seconds)
- power 180 + Lead Hook + Rear Hook (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
