10
RNDS
Combo Flo Workout
Flo Master
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1340
Even when Flo steps up the complexity he still makes it fun! Join Flo for this 10-round, Intermediate workout.
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)
- neck circle (30 seconds)
- arms circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Rear Hook to the Body + Rear Hook + Cross + Jab + Jab + Jab (30 seconds)
- squat hold (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Cross + Jab + Jab + Jab (30 seconds)
- squat hold (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Cross + Jab + Jab + Jab (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 2
- Jab + Lead Hook + Lead Hook + Cross + Lead Hook + Lead Hook + Jab + Jab (30 seconds)
- jumping jack (30 seconds)
- Jab + Lead Hook + Lead Hook + Cross + Lead Hook + Lead Hook + Jab + Jab (30 seconds)
- jump rope (30 seconds)
- Jab + Lead Hook + Lead Hook + Cross + Lead Hook + Lead Hook + Jab + Jab (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook + Jab + Cross (30 seconds)
- roll l + roll r (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook + Jab + Cross (30 seconds)
- roll l + roll r (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook + Jab + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab (60 seconds)
- squat hold (30 seconds)
- Jab + Jab + Jab (60 seconds)
- squat jump (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Cross + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Cross + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Cross + Lead Hook (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 6
- Cross (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- sprawl (30 seconds)
- Cross (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- sprawl (30 seconds)
- Rest
ROUND 7
- Cross + Lead Uppercut + Cross + Lead Hook + Cross + Jab + Jab (30 seconds)
- crunch (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook + Cross + Jab + Jab (30 seconds)
- crunch (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook + Cross + Jab + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + v up + v up (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + sprawl + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + v up + v up (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + sprawl + sprawl (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab + Jab (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + Jab + Jab (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + Jab + Jab (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 10
- sprawl (30 seconds)
- pushup hold (30 seconds)
- sprawl (30 seconds)
- pushup hold (30 seconds)
- sprawl (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
