4
RNDS
Pure Punching Workout
Flo Master
INTERMEDIATE
Duration
15
Min
Total Punch Goal
565
Nothing but punches in this one! Flo Master is ready, are you?
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)
- inch worm + shoulder tap (30 seconds)
- arms circle (30 seconds)
- heel down&toe up + bent over torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + slip l + slip r + footwork + Cross + Lead Hook + slip l + slip r + Rear Uppercut + footwork + Jab + Jab (30 seconds)
- duck + Jab (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r + footwork + Cross + Lead Hook + slip l + slip r + Rear Uppercut + footwork + Jab + Jab (30 seconds)
- duck + Jab + Jab (30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r + footwork + Cross + Lead Hook + slip l + slip r + Rear Uppercut + footwork + Jab + Jab (30 seconds)
- duck + Jab + Jab + Jab (30 seconds)
- Rest
ROUND 2
- slip l + Lead Uppercut + back + Cross + Lead Hook + footwork + Jab + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + footwork + Jab + Cross (30 seconds)
- squat jump (30 seconds)
- slip l + Lead Uppercut + back + Cross + Lead Hook + footwork + Jab + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + footwork + Jab + Cross (30 seconds)
- squat jump (30 seconds)
- slip l + Lead Uppercut + back + Cross + Lead Hook + footwork + Jab + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + footwork + Jab + Cross (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Lead Hook to the Body + footwork + Rear Hook to the Body + Lead Hook + Rear Uppercut + footwork + Rear Uppercut + Lead Uppercut + back + step in + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + footwork + Rear Hook to the Body + Lead Hook + Rear Uppercut + footwork + Rear Uppercut + Lead Uppercut + back + step in + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + footwork + Rear Hook to the Body + Lead Hook + Rear Uppercut + footwork + Rear Uppercut + Lead Uppercut + back + step in + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + footwork + Jab + Cross + Lead Hook (coast for 30 seconds)
- Jab + Jab + Jab + footwork + Jab + Jab + Jab (30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook + footwork + Lead Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook + footwork + Jab + Jab + Jab (30 seconds)
- slip l + slip r + footwork + slip l + slip r (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
