10
RNDS
Punch Flo Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
2125
It is our great pleasure to bring you this 10-Round masterpiece from the Flomaster himself.
Buckle up and get ready to throw over 2,000 punches in this 10-Round, Open-level workout brought to you by the always fun and exciting, B-Boy Flomaster!
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
- jumping jack (30 seconds)
- arm circle (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross (shoeshine for 60 seconds)
- lunge to Punches (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (shoeshine for 60 seconds)
- Rest
ROUND 2
- on trainer burst (180 seconds)
- Rest
ROUND 3
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 4
- slip + Lead Hook + slip + Rear Hook (30 seconds)
- flo&sting (30 seconds)
- slip + Lead Hook + slip + Rear Hook (30 seconds)
- flo&sting (30 seconds)
- slip + Lead Hook + slip + Rear Hook (30 seconds)
- flo&sting (30 seconds)
- Rest
ROUND 5
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (60 seconds)
- Rest
ROUND 6
- Jab + Cross + reset (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Rest
ROUND 7
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 8
- power 180 + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- power 180 + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- power 180 + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 9
- Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 10
- on trainer burst (180 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
