6
RNDS
Pure Punching Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1010
Nothing but punching with Flo Master! 6 rounds of hitting the bag in this intermediate boxing 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
- shadow box (60 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Cross + Rear Uppercut + Jab to the Body + Lead Hook + Lead Uppercut + Rear Hook to the Body (35 seconds)
- Cross + Lead Hook (coast for 25 seconds)
- Cross + Rear Uppercut + Jab to the Body + Lead Hook + Lead Uppercut + Rear Hook to the Body (30 seconds)
- Cross + Lead Hook (coast for 30 seconds)
- Cross + Rear Uppercut + Jab to the Body + Lead Hook + Lead Uppercut + Rear Hook to the Body (30 seconds)
- Cross + Lead Hook (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook + Rear Uppercut + Cross + Lead Hook + Lead Hook (30 seconds)
- Jab + Jab + duck (coast for 30 seconds)
- Jab + Rear Hook + Rear Uppercut + Cross + Lead Hook + Lead Hook (30 seconds)
- Jab + Jab + duck (coast for 30 seconds)
- Jab + Rear Hook + Rear Uppercut + Cross + Lead Hook + Lead Hook (30 seconds)
- Jab + Jab + duck (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + Cross to the Body (30 seconds)
- slip l + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + Cross to the Body (30 seconds)
- slip l + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Jab + Cross + Lead Hook to the Body + Lead Hook to the Body + Cross to the Body (30 seconds)
- slip l + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab + Jab + Jab + Jab (30 seconds)
- freestyle + slip l + slip r (coast for 30 seconds)
- Jab + Jab + Jab + Jab + Jab + Jab (30 seconds)
- freestyle + slip l + slip r (coast for 30 seconds)
- Jab + Jab + Jab + Jab + Jab + Jab (30 seconds)
- freestyle + slip l + slip r (coast for 30 seconds)
- Rest
ROUND 5
- Cross + Rear Hook + Rear Uppercut + Rear Uppercut + Cross + Rear Hook (30 seconds)
- freestyle + footwork (30 seconds)
- Cross + Rear Hook + Rear Uppercut + Rear Uppercut + Cross + Rear Hook (30 seconds)
- freestyle + footwork (30 seconds)
- Cross + Rear Hook + Rear Uppercut + Rear Uppercut + Cross + Rear Hook (30 seconds)
- freestyle + footwork (30 seconds)
- Rest
ROUND 6
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
