4
RNDS
Full Body Boxing Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
270
Flo Master is back with 4 rounds of full body "Easy Work". Step in the ring and get sweaty!
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
- jump rope + squat (30 seconds)
- jumping jack (30 seconds)
- punch across body + reverse lunge (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- jumping jack (30 seconds)
- Jab + Jab (30 seconds)
- jumping jack (30 seconds)
- Jab + Jab + Jab (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 2
- Cross (30 seconds)
- m. climber (30 seconds)
- Cross + Cross (30 seconds)
- m. climber (30 seconds)
- Cross + Cross + Cross (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Lead Hook (30 seconds)
- v up (30 seconds)
- Lead Hook + Lead Hook (30 seconds)
- v up (30 seconds)
- Lead Hook + Lead Hook + Lead Hook (30 seconds)
- v up (30 seconds)
- Rest
ROUND 4
- Rear Hook (30 seconds)
- squat (30 seconds)
- Rear Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- Rear Hook + Rear Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
