Groove Workout

8

RNDS

Groove Workout

Flo Master

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1340


Let's step it up with some challenging combos in this 8-Round, Intermediate workout brought to you by the always fun and exciting, B-Boy Flomaster! The Flo and Sting will definitely have you feeling the sting in your legs and the squat-groove will have y

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)
  • arm circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • knee circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + back + Jab (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Rear Hook to the Body + Lead Hook + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • mini alpha (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • mini alpha (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • mini alpha (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • mini alpha (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • mini alpha (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • mini alpha (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + back + Jab + Rear Hook to the Body + Lead Hook + Cross + back + Jab + Cross + Jab + Cross + back + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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