10
RNDS
Full Body Boxing Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
1090
Flo Master is back with 10 rounds of full body work!
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 (60 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- pushup (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- pushup (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- squat (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- squat (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook + Rear Hook + Lead Hook to the Body (30 seconds)
- pushup hold (30 seconds)
- Lead Hook + Rear Hook + Rear Hook + Lead Hook to the Body (30 seconds)
- pushup hold (30 seconds)
- Lead Hook + Rear Hook + Rear Hook + Lead Hook to the Body (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 5
- Lead Hook + Rear Hook + Jab + Jab (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Jab + Jab (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Jab + Jab (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Jab + Rear Uppercut (30 seconds)
- burpee (30 seconds)
- Jab + Jab + Jab + Rear Uppercut (30 seconds)
- burpee (30 seconds)
- Jab + Jab + Jab + Rear Uppercut (30 seconds)
- burpee (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Cross + Jab (30 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Cross + Jab (30 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Cross + Jab (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 9
- Jab + Jab + Rear Uppercut + Lead Uppercut (30 seconds)
- jump rope (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Uppercut (30 seconds)
- jump rope (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Uppercut (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 10
- Jab + Jab + slip l + Lead Hook (30 seconds)
- lunge - Punch + Jab + Cross (30 seconds)
- Jab + Jab + slip l + Lead Hook (30 seconds)
- lunge - Punch + Jab + Cross (30 seconds)
- Jab + Jab + slip l + Lead Hook (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
