4
RNDS
Full Body Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
365
Everyone's favorite B-Boy is back with 4 rounds. Join Flo Master in the ring!
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
- squat + reverse lunge (30 seconds)
- jumping jack + high knees (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Rear Uppercut + Cross + Lead Hook to the Body (30 seconds)
- pushup (30 seconds)
- Jab + Rear Uppercut + Cross + Lead Hook to the Body (30 seconds)
- pushup (30 seconds)
- Jab + Rear Uppercut + Cross + Lead Hook to the Body (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- Lead Hook + Cross + Lead Uppercut + Rear Hook (30 seconds)
- single leg v up (30 seconds)
- Lead Hook + Cross + Lead Uppercut + Rear Hook (30 seconds)
- single leg v up (30 seconds)
- Lead Hook + Cross + Lead Uppercut + Rear Hook (30 seconds)
- single leg v up (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 60 seconds)
- squat pulse (30 seconds)
- Jab + Cross (coast for 60 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- pushup (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
