4
RNDS
Lower Body Boxing Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
270
Leg day! Get ready to burn those legs with Flo Master.
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)
- reverse lunge + torso twist (30 seconds)
- neck circle (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 3
- Cross + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Cross + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Cross + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Rest
ROUND 4
- Cross + Rear Hook + Jab + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Cross + Rear Hook + Jab + Lead Hook (30 seconds)
- ab groove (30 seconds)
- Cross + Rear Hook + Jab + Lead Hook (30 seconds)
- ab groove (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
