4
RNDS
Knockout Power Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
345
Flo Master is ready to knock something out! 4 rounds of tough work today.
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
LK = The Lead Kick
RK = The Rear Kick
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 (60 seconds)
- hip rotation (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Kick (30 seconds)
- Jab (power coast for 30 seconds)
- Lead Hook + Rear Kick (30 seconds)
- Jab (power coast for 30 seconds)
- Lead Hook + Rear Kick (30 seconds)
- Jab (power coast for 30 seconds)
- Rest
ROUND 2
- Cross + Lead Kick (30 seconds)
- Rear Hook (power coast for 30 seconds)
- Cross + Lead Kick (30 seconds)
- Rear Hook (power coast for 30 seconds)
- Cross + Lead Kick (30 seconds)
- Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Lead Kick + Rear Kick (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Rear Kick (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Rear Kick (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (power coast for 30 seconds)
- Rear Kick + Lead Kick (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rear Kick + Lead Kick (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rear Kick + Lead Kick (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
