4
RNDS
Lower Body Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
450
It's always a good day to work on the lower body. Join Flo Master in this 4 rounder!
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
- jump rope (30 seconds)
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + Cross + slip l + Lead Uppercut + roll l + Lead Hook + Cross (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + slip r + Cross + slip l + Lead Uppercut + roll l + Lead Hook + Cross (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + slip r + Cross + slip l + Lead Uppercut + roll l + Lead Hook + Cross (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 2
- back + Cross + Lead Hook + step in + Jab + Cross + slip r + slip l + duck + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- back + Cross + Lead Hook + step in + Jab + Cross + slip r + slip l + duck + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- back + Cross + Lead Hook + step in + Jab + Cross + slip r + slip l + duck + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + slip r + Cross + Lead Hook + Rear Uppercut to the Body + slip l + Lead Uppercut to the Body + Lead Hook + Lead Hook (30 seconds)
- pushup hold (30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook + Rear Uppercut to the Body + slip l + Lead Uppercut to the Body + Lead Hook + Lead Hook (30 seconds)
- pushup hold (30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook + Rear Uppercut to the Body + slip l + Lead Uppercut to the Body + Lead Hook + Lead Hook (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Jab + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Rear Hook + roll r + Cross + Lead Hook + Cross + Lead Hook + Jab + Jab (30 seconds)
- boxers bounce (30 seconds)
- Jab + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Rear Hook + roll r + Cross + Lead Hook + Cross + Lead Hook + Jab + Jab (30 seconds)
- boxers bounce (30 seconds)
- Jab + Lead Uppercut + Lead Hook + slip l + slip r + Cross + Rear Uppercut + Rear Hook + roll r + Cross + Lead Hook + Cross + Lead Hook + Jab + Jab (30 seconds)
- pushup (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
