Combo Buildup Workout

8

RNDS

Combo Buildup Workout

Flo Master

INTERMEDIATE


Duration

30

Min


Total Punch Goal

615


Flo is back with 8 rounds of intermediate boxing! Let's build this combo together.

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)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + back + step in + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • side plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • side plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • low plank (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook + sprawl + Jab + Cross + Jab + Cross (35 seconds) Light Jump Rope (30 seconds)
  • inch worm (25 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook + sprawl + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • inch worm (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook + sprawl + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • inch worm (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Lead Uppercut + Lead Hook + Cross + roll l (30 seconds) Light Jump Rope (30 seconds)
  • v up (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + roll l (30 seconds) Light Jump Rope (30 seconds)
  • v up (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + roll l (30 seconds) Light Jump Rope (30 seconds)
  • v up (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

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

ROUND 7

  • Lead Uppercut + Lead Hook + Cross + roll l + Lead Hook + Lead Hook + slip l + slip r + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + roll l + Lead Hook + Lead Hook + slip l + slip r + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + roll l + Lead Hook + Lead Hook + slip l + slip r + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Lead Uppercut + Lead Hook + Cross + roll l + Lead Hook + Lead Hook + slip l + slip r + Cross + Rear Uppercut + slip l + slip r + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + roll l + Lead Hook + Lead Hook + slip l + slip r + Cross + Rear Uppercut + slip l + slip r + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Cross + roll l + Lead Hook + Lead Hook + slip l + slip r + Cross + Rear Uppercut + slip l + slip r + Cross + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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