4
RNDS
Hands With Flo Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
365
Flomaster steps up the combination difficulty level in this 4-round, Intermediate-level workout. Let’s get it baby!
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)
- shadow box (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 2
- freestyle (power coast for 30 seconds)
- squat pulse (30 seconds)
- freestyle (power coast for 30 seconds)
- squat pulse (30 seconds)
- freestyle (power coast for 30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 3
- sprawl (30 seconds)
- v up (30 seconds)
- sprawl (30 seconds)
- v up (30 seconds)
- sprawl (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab (30 seconds)
- squat hop (30 seconds)
- Jab + Jab + Jab (30 seconds)
- squat hop (30 seconds)
- Jab + Jab + Jab (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
