Pure Punching Workout

8

RNDS

Pure Punching Workout

Flo Master

OPEN


Duration

30

Min


Total Punch Goal

1460


Nothing but punching today! Flo Master is back in the ring with 8 rounds of boxing work.

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)
  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

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

ROUND 3

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

ROUND 4

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

ROUND 5

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

ROUND 6

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

ROUND 7

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

ROUND 8

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