10
RNDS
Combo Buildup Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
1155
10 rounds with Flo is always a good time. Get your gloves ready and sensors working for some "Easy Work"
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 (30 seconds)
- squat (30 seconds)
- neck circle (30 seconds)
- arms circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + block + block (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + block + block (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + block + block (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 2
- Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds)
- squat pulse (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds)
- squat pulse (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook (30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 3
- Jab + Cross + block + block + Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook + slip l + slip r (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Jab + Cross + block + block + Jab + Cross + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds)
- squat pulse (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds)
- squat pulse (30 seconds)
- Jab + Cross + block + block + Jab + Cross + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + slip l (30 seconds)
- boxers twist (30 seconds)
- Cross + Lead Hook + slip l (30 seconds)
- boxers twist (30 seconds)
- Cross + Lead Hook + slip l (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + slip l + Cross + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Cross + Lead Hook + slip l + Cross + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Cross + Lead Hook + slip l + Cross + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 8
- Cross + Lead Hook + slip l + Cross + Rear Hook + duck (30 seconds)
- boxers twist (30 seconds)
- Cross + Lead Hook + slip l + Cross + Rear Hook + duck (30 seconds)
- boxers twist (30 seconds)
- Cross + Lead Hook + slip l + Cross + Rear Hook + duck (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 9
- Cross + Lead Hook + slip l + Cross + Rear Hook + duck + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- elbow plank (30 seconds)
- Cross + Lead Hook + slip l + Cross + Rear Hook + duck + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- elbow plank (30 seconds)
- Cross + Lead Hook + slip l + Cross + Rear Hook + duck + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 10
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- sprawl (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- sprawl (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
