Punch & Flo Workout

8

RNDS

Punch & Flo Workout

Flo Master

OPEN


Duration

30

Min


Total Punch Goal

1265


Flo's number 1 rule is to have fun. Don't think that means you won't be working though! Have fun working through this tough, 8-round, Open-level workout. Keep up with Flo by following @flomaster73 on Instagram

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

  • quick feet + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flo sidestep (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flo sidestep (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + back + Jab + back + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + Jab + back + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Rear Uppercut + Lead Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • walk out pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • walk out pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • walk out pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • fighter squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flo sidestep (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flo sidestep (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Rear Uppercut + Lead Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + Lead Hook + squat + Rear Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)
  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + Lead Hook + squat + Rear Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • flo&sting (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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