4
RNDS
Open Boxing Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
435
Join Flo for 4 hard fought rounds in this Open-level workout.
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)
- jump rope (30 seconds)
- shoulder roll (30 seconds)
- neck circle (30 seconds)
- Rest
ROUND 1
- Jab to the Body + Jab + Cross (30 seconds)
- squat jump (30 seconds)
- Jab to the Body + Jab + Cross (30 seconds)
- lunge - Punch (30 seconds)
- Jab to the Body + Jab + Cross (30 seconds)
- plank groove (30 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Cross to the Body (30 seconds)
- cross climber (30 seconds)
- Jab + Jab to the Body + Cross to the Body (30 seconds)
- squat hold + Jab + Cross (30 seconds)
- Jab + Jab to the Body + Cross to the Body (30 seconds)
- v up (30 seconds)
- Rest
ROUND 3
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- jump rope (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- m. climber (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook (coast for 30 seconds)
- sprawl (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- sprawl (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- sprawl (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
