Intermediate Boxing Workout

8

RNDS

Intermediate Boxing Workout

Flo Master

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1250


Flo is back with an 8-round, Intermediate workout that includes some tough combos

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 (30 seconds) Light Jump Rope (30 seconds)
  • knee circle (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • slip l + slip r + Cross + Lead Hook + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r + Cross + Lead Hook + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r + Cross + Lead Hook + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + back + Jab + Cross + back + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + Jab + Cross + back + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + Jab + Cross + back + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Rear Uppercut + Cross + slip r + roll l + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + slip r + roll l + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + slip r + roll l + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + slip l + slip r + Rear Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + slip r + Rear Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + slip r + Rear Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

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

ROUND 6

  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Jab + Jab + slip l + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Jab + Jab + slip l + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Jab + Jab + slip l + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • sprawl (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer