4
RNDS
Conditioning Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
285
How about 4 rounds of conditioning work for today?
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)
- arms circle (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- step in + Jab + Jab + Cross + Lead Hook + back (30 seconds)
- pushup (30 seconds)
- step in + Jab + Jab + Cross + Lead Hook + back (30 seconds)
- pushup (30 seconds)
- step in + Jab + Jab + Cross + Lead Hook + back (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- step in + Lead Hook + Rear Uppercut + Lead Hook + Cross + back (30 seconds)
- squat pulse (30 seconds)
- step in + Lead Hook + Rear Uppercut + Lead Hook + Cross + back (30 seconds)
- squat pulse (30 seconds)
- step in + Lead Hook + Rear Uppercut + Lead Hook + Cross + back (30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 3
- step in + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook + back (30 seconds)
- pushup hold (30 seconds)
- step in + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook + back (30 seconds)
- pushup hold (30 seconds)
- step in + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook + back (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- step in + Jab + Cross + sprawl + Jab + Cross + back (30 seconds)
- sprawl (30 seconds)
- step in + Jab + Cross + sprawl + Jab + Cross + back (30 seconds)
- sprawl (30 seconds)
- step in + Jab + Cross + sprawl + Jab + Cross + back (35 seconds)
- sprawl (25 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
