8
RNDS
Open Boxing Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
845
He calls himself the king of having fun and promises you will have fun while you sweat through this 8-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)
- squat (30 seconds)
- shoulder roll (30 seconds)
- neck circle (30 seconds)
- Rest
ROUND 1
- Jab + Rear Uppercut + Jab + Rear Uppercut (30 seconds)
- squat hold (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Uppercut (30 seconds)
- squat hold (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Uppercut (30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 5
- Lead Hook + Cross + Lead Uppercut + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Lead Hook + Cross + Lead Uppercut + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Lead Hook + Cross + Lead Uppercut + Rear Hook (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 6
- Cross to the Body + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- v up (30 seconds)
- Cross to the Body + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- v up (30 seconds)
- Cross to the Body + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- v up (30 seconds)
- Rest
ROUND 7
- Jab + Jab + slip l + slip r + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Jab + Jab + slip l + slip r + Cross + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Jab + Jab + slip l + slip r + Cross + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 8
- freestyle (coast for 30 seconds)
- sprawl (30 seconds)
- freestyle (coast for 30 seconds)
- sprawl (30 seconds)
- freestyle (coast for 30 seconds)
- sprawl (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
