6
RNDS
Pure Punching Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
975
Nothing but punching today! 6 rounds in the ring with Flo Master.
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
- jump rope (30 seconds)
- shadow box (30 seconds)
- punch across body (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- footwork + Jab + Jab + Jab (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- footwork + Jab + Jab + Jab (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- footwork + Jab + Jab + Jab (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 2
- footwork + block + block + Lead Hook + Cross + Jab + Jab (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- footwork + block + block + Lead Hook + Cross + Jab + Jab (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- footwork + block + block + Lead Hook + Cross + Jab + Jab (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- footwork + Cross + Lead Uppercut to the Body + Lead Uppercut to the Body (coast for 30 seconds)
- footwork + Cross + Cross (power coast for 30 seconds)
- footwork + Cross + Lead Uppercut to the Body + Lead Uppercut to the Body (coast for 30 seconds)
- footwork + Cross + Cross (power coast for 30 seconds)
- footwork + Cross + Lead Uppercut to the Body + Lead Uppercut to the Body (coast for 30 seconds)
- footwork + Cross + Cross (power coast for 30 seconds)
- Rest
ROUND 4
- footwork + slip l + slip r + Cross + Lead Hook + Rear Uppercut (coast for 30 seconds)
- footwork + Jab + Cross (coast for 30 seconds)
- footwork + slip l + slip r + Cross + Lead Hook + Rear Uppercut (coast for 30 seconds)
- footwork + Jab + Cross (coast for 30 seconds)
- footwork + slip l + slip r + Cross + Lead Hook + Rear Uppercut (coast for 30 seconds)
- footwork + Jab + Cross (coast for 30 seconds)
- Rest
ROUND 5
- freestyle (coast for 30 seconds)
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 6
- freestyle (power coast for 30 seconds)
- Lead Uppercut to the Body + Lead Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- freestyle (power coast for 30 seconds)
- Lead Uppercut to the Body + Lead Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
