8
RNDS
Full Body Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
668
Join Flo Master in 8 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
- jumping jack (30 seconds)
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook + Jab + Cross (30 seconds)
- jumping jack (30 seconds)
- Lead Hook + Rear Hook + Jab + Cross (30 seconds)
- jumping jack (30 seconds)
- Lead Hook + Rear Hook + Jab + Cross (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut + Lead Hook + Cross (30 seconds)
- inch worm (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross (30 seconds)
- inch worm (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross (30 seconds)
- inch worm (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab + Jab (30 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Jab + Jab (30 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Jab + Jab (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- side plank (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- side plank (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 6
- Cross + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Cross + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Cross + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 7
- Jab + slip r + Cross + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Jab + slip r + Cross + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Jab + slip r + Cross + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Rest
ROUND 8
- Jab + Cross (coast for 30 seconds)
- pushup (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup hold (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
