4
RNDS
Combo Flo Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
860
Bboy Flomaster is back with a 4-round Intermediate workout filled with 4 fun and challenging combos. This one is sure to have your shoulders and legs burning!
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)
- punch across body (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Lead Hook to the Body + Lead Hook (60 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Jab + Cross + Lead Hook to the Body + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Hook + roll + Rear Hook + Lead Hook to the Body (60 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Jab + Rear Hook + roll + Rear Hook + Lead Hook to the Body (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Jab + block + Jab + Cross to the Body + Lead Hook + Cross (60 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Jab + block + Jab + Cross to the Body + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Jab + roll + Lead Hook + Cross + slip + Cross (60 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Jab + roll + Lead Hook + Cross + slip + Cross (60 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
