4
RNDS
Pure Punching Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
685
Nothing but punches today! Join Flo Master in the ring for this 4 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 + a skip (30 seconds)
- toprock (30 seconds)
- punch across body + bent over torso twist (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + slip r + Jab + slip l + Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook to the Body (30 seconds)
- Jab + slip r + Jab + slip l + Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook to the Body (30 seconds)
- Jab + slip r + Jab + slip l + Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook to the Body (30 seconds)
- Rest
ROUND 2
- slip l + slip r + Cross + Lead Hook + Cross + Cross + sprawl + Jab + Jab (30 seconds)
- Jab + Rear Hook to the Body (30 seconds)
- slip l + slip r + Cross + Lead Hook + Cross + Cross + sprawl + Jab + Jab (30 seconds)
- Jab + Rear Hook to the Body (30 seconds)
- slip l + slip r + Cross + Lead Hook + Cross + Cross + sprawl + Jab + Jab (30 seconds)
- Jab + Rear Hook to the Body (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Hook + Lead Hook + slip l + slip r + Cross + back + step in + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross to the Body (30 seconds)
- Jab + Jab + Rear Hook + Lead Hook + slip l + slip r + Cross + back + step in + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross to the Body (30 seconds)
- Jab + Jab + Rear Hook + Lead Hook + slip l + slip r + Cross + back + step in + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross to the Body (30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook + slip r + slip l + Lead Uppercut + Rear Uppercut + slip r + slip l + Jab + Jab (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook + slip r + slip l + Lead Uppercut + Rear Uppercut + slip r + slip l + Jab + Jab (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook + slip r + slip l + Lead Uppercut + Rear Uppercut + slip r + slip l + Jab + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
