Pure Punching Workout

10

RNDS

Pure Punching Workout

Flo Master

OPEN


Duration

40

Min


Total Punch Goal

735


Nothing but punching with Flo Master! Get ready to sweat in this 10 rounder.

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) Light Jump Rope (30 seconds)
  • m. climber + shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Lead Uppercut + Jab (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Jab (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Jab (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Cross + Rear Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Lead Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Cross + Rear Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Lead Uppercut + Jab + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Jab + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Jab + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Rear Uppercut + Cross + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Lead Uppercut + Jab + Cross + Rear Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Jab + Cross + Rear Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Jab + Cross + Rear Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Lead Hook + Lead Uppercut + Cross + Rear Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Lead Uppercut + Cross + Rear Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Lead Uppercut + Cross + Rear Uppercut + Rear Hook (35 seconds) Light Jump Rope (30 seconds)
  • footwork (25 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Lead Uppercut + Jab + Lead Hook + Rear Uppercut + Cross + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • ali shuffle (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Jab + Lead Hook + Rear Uppercut + Cross + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • ali shuffle (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Jab + Lead Hook + Rear Uppercut + Cross + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • ali shuffle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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