8
RNDS
Pure Punching Workout
Flo Master
INTERMEDIATE
Duration
30
Min
Total Punch Goal
900
Ready for nothing but punches? Join Flo Master in this 8 round intermediate 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
- jumping jack + high knees (30 seconds)
- punch across body + hip circle (30 seconds)
- knee circle (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + step r + Cross + Lead Uppercut to the Body + slip r + roll l + Lead Hook + Cross + Jab + Jab (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + step r + Cross + Lead Uppercut to the Body + slip r + roll l + Lead Hook + Cross + Jab + Jab (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + step r + Cross + Lead Uppercut to the Body + slip r + roll l + Lead Hook + Cross + Jab + Jab (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 3
- Jab + step l + Cross + step r + Jab + Cross + Lead Hook + slip l + slip r + Rear Uppercut + back + Jab + Rear Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Jab + step l + Cross + step r + Jab + Cross + Lead Hook + slip l + slip r + Rear Uppercut + back + Jab + Rear Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Jab + step l + Cross + step r + Jab + Cross + Lead Hook + slip l + slip r + Rear Uppercut + back + Jab + Rear Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 4
- Jab + Jab + step r + Jab + Jab + step l + back + Jab + Jab + slip l + slip r + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + step r + Jab + Jab + step l + back + Jab + Jab + slip l + slip r + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + step r + Jab + Jab + step l + back + Jab + Jab + slip l + slip r + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Rear Uppercut + slip r + slip l + Lead Hook + Cross + footwork + Jab + Cross + Lead Hook + Rear Uppercut + slip r + slip l + Lead Hook + Cross + footwork (30 seconds)
- footwork (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + slip r + slip l + Lead Hook + Cross + footwork + Jab + Cross + Lead Hook + Rear Uppercut + slip r + slip l + Lead Hook + Cross + footwork (30 seconds)
- footwork (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + slip r + slip l + Lead Hook + Cross + footwork + Jab + Cross + Lead Hook + Rear Uppercut + slip r + slip l + Lead Hook + Cross + footwork (30 seconds)
- footwork (30 seconds)
- Rest
ROUND 6
- Cross + Lead Uppercut + Cross + step l + Rear Hook to the Body + Lead Uppercut to the Body + back + Cross + step r + Rear Uppercut + Lead Hook + footwork + Cross (30 seconds)
- footwork (30 seconds)
- Cross + Lead Uppercut + Cross + step l + Rear Hook to the Body + Lead Uppercut to the Body + back + Cross + step r + Rear Uppercut + Lead Hook + footwork + Cross (30 seconds)
- footwork (30 seconds)
- Cross + Lead Uppercut + Cross + step l + Rear Hook to the Body + Lead Uppercut to the Body + back + Cross + step r + Rear Uppercut + Lead Hook + footwork + Cross (30 seconds)
- footwork (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut + back + step in + Jab + Cross + step r + Rear Hook + Lead Hook + step l + Lead Hook + Rear Hook (30 seconds)
- Jab + footwork (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + back + step in + Jab + Cross + step r + Rear Hook + Lead Hook + step l + Lead Hook + Rear Hook (30 seconds)
- Jab + footwork (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + back + step in + Jab + Cross + step r + Rear Hook + Lead Hook + step l + Lead Hook + Rear Hook (30 seconds)
- Jab + footwork (coast for 30 seconds)
- Rest
ROUND 8
- freestyle + footwork (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle + footwork (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle + footwork (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
