10
RNDS
Power Flo Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
Strap in because Flomaster has 10 HARD rounds of boxing fitness in store for you in this 10-round, 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
- squat (30 seconds)
- jumping jack (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + lunge jump + lunge jump (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross + lunge jump + lunge jump (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross + lunge jump + lunge jump (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 2
- power 180 + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- power 180 + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- power 180 + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (coast for 30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- lunge to Punches (60 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- lunge to Punches (60 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Rest
ROUND 5
- power 180 + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- power 180 + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- power 180 + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- Rest
ROUND 6
- Jab + Cross (coast for 60 seconds)
- shoulder tap (30 seconds)
- triceps dip (30 seconds)
- Jab + Cross (burnout for 60 seconds)
- Rest
ROUND 7
- lunge to Punches (60 seconds)
- hip thrust (30 seconds)
- lunge to Punches (60 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 8
- plank + punch (30 seconds)
- Jab + Cross (situp for 60 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 60 seconds)
- Rest
ROUND 9
- boxers bounce (30 seconds)
- Cross + Lead Hook + Cross (60 seconds)
- boxers bounce (30 seconds)
- Jab + Rear Hook + Lead Hook (60 seconds)
- Rest
ROUND 10
- squat + Jab + Cross + Jab + Cross + jump (60 seconds)
- plank + punch (60 seconds)
- freestyle (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
