4
RNDS
Power + Flo Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
820
Flo starts us out with some light shoeshine before stepping it up with some major power punching as the rounds progress. And of course, there is plenty of trademark Flomaster exercises built into this 4-round, Open-level workout perfect for those at all l
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
- neck circle (30 seconds)
- shoulder roll (30 seconds)
- punch across body (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross (shoeshine for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Hook (30 seconds)
- leg extension (30 seconds)
- Jab + Jab + Rear Hook + Rear Hook (30 seconds)
- plank jack (30 seconds)
- Jab + Jab + Rear Hook + Rear Hook + Rear Hook (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 3
- Cross + Cross + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Cross + Cross + Lead Hook + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Cross + Cross + Lead Hook + Lead Hook + Lead Hook (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + Rear Hook (30 seconds)
- leg extension (30 seconds)
- Cross + Lead Hook + Rear Hook (30 seconds)
- plank jack (30 seconds)
- Cross + Lead Hook + Rear Hook (30 seconds)
- plank + punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
