6
RNDS
Core Workout
Flo Master
OPEN
Duration
20
Min
Total Punch Goal
525
How about some core work 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)
- squat (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip l + slip r + Cross + Jab (30 seconds)
- elbow plank (30 seconds)
- Jab + Cross + slip l + slip r + Cross + Jab (30 seconds)
- elbow plank (30 seconds)
- Jab + Cross + slip l + slip r + Cross + Jab (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 3
- Jab + Cross + duck + Rear Uppercut + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + duck + Rear Uppercut + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + duck + Rear Uppercut + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 4
- Jab + Cross + roll r + roll l + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + roll r + roll l + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + roll r + roll l + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 5
- Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Cross + back + step in + Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- plank hip dip (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- plank hip dip (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- plank hip dip (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
