8
RNDS
Conditioning Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
900
Ready to focus on condiditoning in this workout? Flo Master is here to lead you through it!
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)
- jump rope (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- m. climber (30 seconds)
- Jab + Cross (coast for 30 seconds)
- m. climber (30 seconds)
- Jab + Cross (coast for 30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat jump (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat jump (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Jab + Cross (elevator for 30 seconds)
- inch worm + pushup (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- inch worm + pushup (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- inch worm + pushup (30 seconds)
- Rest
ROUND 5
- Jab (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Jab (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Jab (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Rest
ROUND 6
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 7
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 8
- Jab + Cross (burnout for 30 seconds)
- squat groove (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat groove (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat groove (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
