4
RNDS
Lower Body Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
385
Flo Master is back with 4 rounds of lower body & core work. Get ready to sweat, groove and everything in between!
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)
- high knees + skater (30 seconds)
- torso twist + bent over torso twist (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook + slip l + slip r + Rear Uppercut + Rear Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook + slip l + slip r + Rear Uppercut + Rear Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook to the Body + Lead Hook + slip l + slip r + Rear Uppercut + Rear Hook (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Jab + slip r + Cross + Lead Uppercut to the Body + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Jab to the Body + Jab + slip r + Cross + Lead Uppercut to the Body + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Jab to the Body + Jab + slip r + Cross + Lead Uppercut to the Body + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 3
- roll r + Rear Hook + Lead Hook + roll l + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body + Lead Hook + slip l + Lead Uppercut + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- roll r + Rear Hook + Lead Hook + roll l + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body + Lead Hook + slip l + Lead Uppercut + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- roll r + Rear Hook + Lead Hook + roll l + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body + Lead Hook + slip l + Lead Uppercut + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 4
- Jab + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Rear Hook + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Jab + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Rear Hook + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Jab + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Rear Hook + slip r + Cross + Lead Hook + slip l + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
