Full Body Workout

8

RNDS

Full Body Workout

Flo Master

OPEN


Duration

30

Min


Total Punch Goal

810


Are you ready for 8 rounds of full body work with your favorite B-Boy, Flo Master?

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) Light Jump Rope (30 seconds)
  • squat (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

  • Jab + Cross + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab to the Body + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Hook + Rear Uppercut + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Uppercut + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Uppercut + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + slip l + slip r + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • lunge pulse (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + slip r + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • lunge pulse (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + slip r + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat pulse (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Cross + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + slip l + slip r + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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