8
RNDS
Knockout Power Workout
Flo Master
INTERMEDIATE
Duration
30
Min
Total Punch Goal
790
This one is all about the power punches. Join Flo in the ring for 8 rounds of intermediate work.
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 + squat (30 seconds)
- jumping jack + inch worm (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 3
- Jab + Rear Uppercut to the Body + Lead Hook (30 seconds)
- v up (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook (30 seconds)
- v up (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook (30 seconds)
- v up (30 seconds)
- Rest
ROUND 4
- Jab + Cross to the Body + Cross (30 seconds)
- squat groove (30 seconds)
- Jab + Cross to the Body + Cross (30 seconds)
- squat groove (30 seconds)
- Jab + Cross to the Body + Cross (30 seconds)
- squat groove (30 seconds)
- Rest
ROUND 5
- Cross + Lead Uppercut to the Body + Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + Lead Uppercut to the Body + Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + Lead Uppercut to the Body + Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 6
- Jab + Rear Uppercut to the Body + Lead Hook + Lead Hook to the Body + Lead Uppercut to the Body + Rear Hook (30 seconds)
- footwork (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + Lead Hook to the Body + Lead Uppercut to the Body + Rear Hook (30 seconds)
- footwork (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + Lead Hook to the Body + Lead Uppercut to the Body + Rear Hook (30 seconds)
- footwork (30 seconds)
- Rest
ROUND 7
- Jab + Cross to the Body + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- toprock (30 seconds)
- Jab + Cross to the Body + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- toprock (30 seconds)
- Jab + Cross to the Body + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- toprock (30 seconds)
- Rest
ROUND 8
- Cross + Lead Uppercut to the Body + Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook + Lead Hook to the Body + Lead Uppercut to the Body + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross to the Body + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
