Full Body Workout

6

RNDS

Full Body Workout

Flo Master

OPEN


Duration

20

Min


Total Punch Goal

670


Flo Master is back with 6 rounds of full body work. Get ready to sweat!

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 (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • step in + Jab + Cross + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Cross + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Cross + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • step in + Cross + Lead Uppercut + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • step in + Cross + Lead Uppercut + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • step in + Cross + Lead Uppercut + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • step in + Jab + Rear Hook + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Rear Hook + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Rear Hook + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • step in + Lead Hook + Rear Hook + Lead Uppercut + back (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • step in + Lead Hook + Rear Hook + Lead Uppercut + back (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • step in + Lead Hook + Rear Hook + Lead Uppercut + back (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • step in + Jab + Cross + Jab + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Cross + Jab + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Cross + Jab + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • step in + Jab + Cross + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • step in + Cross + Lead Uppercut + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Rear Hook + Lead Hook + back (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • step in + Lead Hook + Rear Hook + Lead Uppercut + back (30 seconds) Light Jump Rope (30 seconds)
  • step in + Jab + Cross + Jab + Cross + back (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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