10
RNDS
Punch & Groove Workout
Flo Master
INTERMEDIATE
Duration
40
Min
Total Punch Goal
Flo is back with a tough, 10-round Intermediate workout where he mixes in so hard fought rounds with some chill, grooved out rounds. Let's go!
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
- boxers bounce (30 seconds)
- jumping jack (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab to the Body + Jab (30 seconds)
- cross squat (30 seconds)
- Jab + Jab to the Body + Jab (30 seconds)
- cross squat (30 seconds)
- Jab + Jab to the Body + Jab (30 seconds)
- cross squat (30 seconds)
- Rest
ROUND 2
- slip + slip + Jab + Cross (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross (30 seconds)
- crunch to Punches (30 seconds)
- Rest
ROUND 3
- toprock + Jab + Cross (30 seconds)
- squat groove (30 seconds)
- ab groove (30 seconds)
- toprock + Jab + Cross (30 seconds)
- squat groove (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 4
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- cross squat + cross squat + ali shuffle (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- cross squat + cross squat + ali shuffle (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- cross squat + cross squat + ali shuffle (30 seconds)
- Rest
ROUND 5
- slip + slip + Jab + Cross + Lead Hook (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross + Lead Hook (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross + Lead Hook (30 seconds)
- crunch to Punches (30 seconds)
- Rest
ROUND 6
- Jab + Jab to the Body + Jab + Cross + back + Cross (30 seconds)
- cross squat (30 seconds)
- Jab + Jab to the Body + Jab + Cross + back + Cross (30 seconds)
- cross squat (30 seconds)
- Jab + Jab to the Body + Jab + Cross + back + Cross (30 seconds)
- cross squat (30 seconds)
- Rest
ROUND 7
- slip + slip + Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- crunch to Punches (30 seconds)
- Rest
ROUND 8
- toprock + Jab + Cross (30 seconds)
- squat groove (30 seconds)
- ab groove (30 seconds)
- toprock + Jab + Cross (30 seconds)
- squat groove (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 9
- Jab + Jab to the Body + Jab + Cross + back + Cross + Lead Hook (30 seconds)
- cross squat + cross squat + ali shuffle (30 seconds)
- Jab + Jab to the Body + Jab + Cross + back + Cross + Lead Hook (30 seconds)
- cross squat + cross squat + ali shuffle (30 seconds)
- Jab + Jab to the Body + Jab + Cross + back + Cross + Lead Hook (30 seconds)
- cross squat + cross squat + ali shuffle (30 seconds)
- Rest
ROUND 10
- slip + slip + Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Jab + Jab (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Jab + Jab (30 seconds)
- crunch to Punches (30 seconds)
- slip + slip + Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Jab + Jab (30 seconds)
- crunch to Punches (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
