8
RNDS
Full Body Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
725
8 rounds with Flo Master working the full body. Are you ready?
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)
- bent over torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Jab + Jab + Rear Hook (30 seconds)
- triceps dip (30 seconds)
- Jab + Jab + Cross + Jab + Jab + Rear Hook (30 seconds)
- triceps dip (30 seconds)
- Jab + Jab + Cross + Jab + Jab + Rear Hook (30 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Lead Uppercut + Jab + Jab + Lead Hook (30 seconds)
- pushup (30 seconds)
- Jab + Jab + Lead Uppercut + Jab + Jab + Lead Hook (30 seconds)
- pushup (30 seconds)
- Jab + Jab + Lead Uppercut + Jab + Jab + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Jab + Jab + Cross + Jab (30 seconds)
- superman (30 seconds)
- Lead Hook + Rear Hook + Jab + Jab + Cross + Jab (30 seconds)
- superman (30 seconds)
- Lead Hook + Rear Hook + Jab + Jab + Cross + Jab (30 seconds)
- superman (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Cross + Jab (30 seconds)
- v up (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Cross + Jab (30 seconds)
- v up (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Cross + Jab (30 seconds)
- v up (30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- hip thrust (30 seconds)
- Jab + Cross (coast for 30 seconds)
- hip thrust (30 seconds)
- Jab + Cross (coast for 30 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 6
- Cross (power coast for 30 seconds)
- squat hop (30 seconds)
- Cross (power coast for 30 seconds)
- squat hop (30 seconds)
- Cross (power coast for 30 seconds)
- squat hop (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- elbow plank (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- elbow plank (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross (30 seconds)
- burpee (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- burpee (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- sprawl (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
