Groove Workout

4

RNDS

Groove Workout

Flo Master

OPEN


Duration

15

Min


Total Punch Goal

505


Get ready to groove it out with the master of groove himself. Don't let the name fool you, this 4-round, Open-level workout will make you sweat!

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)
  • punch across body (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 (toprock for 60 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (toprock for 60 seconds) Light Jump Rope (30 seconds)
  • uppercut slide (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Cross + Cross + Lead Hook + ali shuffle (60 seconds) Light Jump Rope (30 seconds)
  • ab groove (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Cross + Lead Hook + ali shuffle (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + ali shuffle (60 seconds) Light Jump Rope (30 seconds)
  • ab groove (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + ali shuffle (60 seconds) Light Jump Rope (30 seconds)
  • ab groove (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • squat groove (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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