Core Burn Workout

6

RNDS

Core Burn Workout

Flo Master

OPEN


Duration

20

Min


Total Punch Goal

910


Flomaster steps up the intensity a bit in this 6-round, open workout. For now, hands up, chin down, and let’s punch through this together!

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

WARMUP

30s

JUMPING JACK

30s

LUNGE

30s

HIP CIRCLE

30s

NECK CIRCLE

60s

REST

ROUND 1

30s

6

5

2

1

2

30s

COAST

1

2

30s

6

5

2

1

2

30s

COAST

1

2

30s

6

5

2

1

2

30s

COAST

1

2

60s

REST

ROUND 2

30s

SLIP L

SLIP R

2

1

1

30s

PUSHUP

30s

SLIP L

SLIP R

2

1

1

30s

PUSHUP

30s

SLIP L

SLIP R

2

1

1

30s

PUSHUP

60s

REST

ROUND 3

30s

1

1

4

1

1

6

30s

COAST

5

6

30s

1

1

4

1

1

6

30s

COAST

5

6

30s

1

1

4

1

1

6

30s

COAST

5

6

60s

REST

ROUND 4

30s

SQUAT JUMP

X4

STEP IN

1

2

1

2

BACK

30s

ELBOW PLANK

30s

SQUAT JUMP

X4

STEP IN

1

2

1

2

BACK

30s

ELBOW PLANK

30s

SQUAT JUMP

X4

STEP IN

1

2

1

2

BACK

30s

ELBOW PLANK

60s

REST

ROUND 5

30s

POWER COAST

2

30s

LUNGE

30s

POWER COAST

2

30s

LUNGE

30s

POWER COAST

2

30s

JUMP SWITCH LUNGE

60s

REST

ROUND 6

30s

V UP

30s

SPRAWL

30s

V UP

30s

SPRAWL

30s

V UP

30s

BURNOUT

5

6

COOLDOWN

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