6
RNDS
Full Body Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
660
You ready for 6 rounds of full body work? Flo Master is!
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)
- torso twist (30 seconds)
- hip rotation (30 seconds)
- arms circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll r + Cross + Lead Hook + Lead Uppercut to the Body + Rear Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + roll r + Cross + Lead Hook + Lead Uppercut to the Body + Rear Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + roll r + Cross + Lead Hook + Lead Uppercut to the Body + Rear Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Cross + slip r + slip l + Lead Hook + Lead Hook + Jab + Rear Uppercut (30 seconds)
- shoulder tap (30 seconds)
- Cross + slip r + slip l + Lead Hook + Lead Hook + Jab + Rear Uppercut (30 seconds)
- shoulder tap (30 seconds)
- Cross + slip r + slip l + Lead Hook + Lead Hook + Jab + Rear Uppercut (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + duck + Lead Hook + Rear Hook + Jab + Jab (30 seconds)
- side lunge (30 seconds)
- Lead Uppercut + Rear Uppercut + duck + Lead Hook + Rear Hook + Jab + Jab (30 seconds)
- side lunge (30 seconds)
- Lead Uppercut + Rear Uppercut + duck + Lead Hook + Rear Hook + Jab + Jab (30 seconds)
- side lunge (30 seconds)
- Rest
ROUND 4
- Jab + Jab to the Body + Rear Hook + Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Cross + Cross to the Body (30 seconds)
- Jab + Cross + ali shuffle (30 seconds)
- Jab + Jab to the Body + Rear Hook + Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Cross + Cross to the Body (30 seconds)
- Jab + Cross + ali shuffle (30 seconds)
- Jab + Jab to the Body + Rear Hook + Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Cross + Cross to the Body (30 seconds)
- Jab + Cross + ali shuffle (30 seconds)
- Rest
ROUND 5
- Cross + Lead Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut + Rear Uppercut (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut + Rear Uppercut (30 seconds)
- jumping jack (30 seconds)
- Cross + Lead Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut + Rear Uppercut (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- boxers twist (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
