8
RNDS
Punch & Flo Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
790
Flomaster knows how to have fun. This 8-rounder will fly by!
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)
- arms circle (30 seconds)
- neck circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + slip l (30 seconds)
- squat (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- squat (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block (30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block + Lead Hook + Cross + sprawl (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block + Lead Hook + Cross + sprawl (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block + Lead Hook + Cross + sprawl (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 4
- Jab + Cross (elevator for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Jab + Cross (elevator for 30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + slip l (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block + Lead Hook + Cross + sprawl (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block + Lead Hook + Cross + sprawl (30 seconds)
- pushup hold (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + block + block + Lead Hook + Cross + sprawl (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- jump switch lunge (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- jump switch lunge (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- jump switch lunge (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
