10
RNDS
Conditioning Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
855
10 rounds with Flo Master is always a good time!
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)
- neck circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Lead Uppercut + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Lead Uppercut + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Lead Uppercut + Lead Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 3
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Jab + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Jab + Lead Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 5
- Cross + Cross + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Cross + Cross + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Cross + Cross + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 6
- Jab + Lead Uppercut + Jab (30 seconds)
- squat jump (30 seconds)
- Jab + Lead Uppercut + Jab (30 seconds)
- squat jump (30 seconds)
- Jab + Lead Uppercut + Jab (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 7
- Cross + Rear Uppercut + Cross (30 seconds)
- squat pulse (30 seconds)
- Cross + Rear Uppercut + Cross (30 seconds)
- squat pulse (30 seconds)
- Cross + Rear Uppercut + Cross (30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 8
- Lead Hook + Lead Hook + Lead Uppercut (30 seconds)
- squat jump (30 seconds)
- Lead Hook + Lead Hook + Lead Uppercut (30 seconds)
- squat jump (30 seconds)
- Lead Hook + Lead Hook + Lead Uppercut (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 9
- Rear Hook + Cross + Rear Hook (30 seconds)
- squat pulse (30 seconds)
- Rear Hook + Cross + Rear Hook (30 seconds)
- squat pulse (30 seconds)
- Rear Hook + Cross + Rear Hook (30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 10
- Jab + Lead Uppercut + Lead Hook + Cross + Rear Uppercut + Rear Hook (30 seconds)
- squat (30 seconds)
- Jab + Lead Uppercut + Lead Hook + Cross + Rear Uppercut + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Jab + Lead Uppercut + Lead Hook + Cross + Rear Uppercut + Rear Hook (30 seconds)
- squat jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
