4
RNDS
Hands With Flo Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
430
Flomaster steps up the combination complexity a little bit in this 4-round, Intermediate workout that challenges you mentally and physically.
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
- jump rope (30 seconds)
- neck circle (30 seconds)
- punch across body (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Lead Uppercut + Cross + slip r (30 seconds)
- elbow plank (30 seconds)
- Jab + Lead Uppercut + Cross + slip r (30 seconds)
- elbow plank (30 seconds)
- Jab + Lead Uppercut + Cross + slip r (30 seconds)
- v up (30 seconds)
- Rest
ROUND 2
- Jab + Lead Uppercut + Cross + slip r + Cross + Lead Hook + sprawl (30 seconds)
- squat hold (30 seconds)
- Jab + Lead Uppercut + Cross + slip r + Cross + Lead Hook + sprawl (30 seconds)
- squat hold (30 seconds)
- Jab + Lead Uppercut + Cross + slip r + Cross + Lead Hook + sprawl (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Jab + roll l + Lead Hook + Cross + roll r + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + roll l + Lead Hook + Cross + roll r + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + roll l + Lead Hook + Cross + roll r + Cross + Lead Hook (30 seconds)
- flo and sting (30 seconds)
- Rest
ROUND 4
- freestyle (burnout for 30 seconds)
- sprawl (30 seconds)
- freestyle (burnout for 30 seconds)
- sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
