10
RNDS
Pure Striking Workout
Flo Master
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1665
Nothing but striking today! Flo Master will lead you through these 10 rounds of intermediate boxing!
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 (60 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + slip l + Lead Hook + Cross + Jab + Jab (30 seconds)
- freestyle + Jab (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + Jab + Jab (30 seconds)
- freestyle + Jab (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + Jab + Jab (30 seconds)
- freestyle + Jab (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Cross + Lead Hook + Cross + roll r + Cross + Lead Hook to the Body (30 seconds)
- freestyle + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + roll r + Cross + Lead Hook to the Body (30 seconds)
- freestyle + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + roll r + Cross + Lead Hook to the Body (30 seconds)
- freestyle + Cross (30 seconds)
- Rest
ROUND 3
- slip l + slip r + Cross + Lead Hook + roll l + Lead Hook + Cross + Jab + Jab (30 seconds)
- freestyle + Lead Hook (30 seconds)
- slip l + slip r + Cross + Lead Hook + roll l + Lead Hook + Cross + Jab + Jab (30 seconds)
- freestyle + Lead Hook (30 seconds)
- slip l + slip r + Cross + Lead Hook + roll l + Lead Hook + Cross + Jab + Jab (30 seconds)
- freestyle + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + Jab + back + step in + Cross + Lead Hook + Lead Uppercut + Lead Hook (30 seconds)
- freestyle + Rear Hook (30 seconds)
- Jab + Jab + back + step in + Cross + Lead Hook + Lead Uppercut + Lead Hook (30 seconds)
- freestyle + Rear Hook (30 seconds)
- Jab + Jab + back + step in + Cross + Lead Hook + Lead Uppercut + Lead Hook (30 seconds)
- freestyle + Rear Hook (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Hook + Cross (30 seconds)
- freestyle + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Hook + Cross (30 seconds)
- freestyle + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Hook + Cross (30 seconds)
- freestyle + Lead Uppercut (30 seconds)
- Rest
ROUND 6
- Jab + Jab to the Body + Cross to the Body + Lead Hook + slip l + Lead Hook + duck + Cross (30 seconds)
- freestyle + Rear Uppercut (30 seconds)
- Jab + Jab to the Body + Cross to the Body + Lead Hook + slip l + Lead Hook + duck + Cross (30 seconds)
- freestyle + Rear Uppercut (30 seconds)
- Jab + Jab to the Body + Cross to the Body + Lead Hook + slip l + Lead Hook + duck + Cross (30 seconds)
- freestyle + Rear Uppercut (30 seconds)
- Rest
ROUND 7
- Jab + Jab to the Body + Jab + Rear Uppercut + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Jab + Jab to the Body + Jab + Rear Uppercut + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Jab + Jab to the Body + Jab + Rear Uppercut + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Rest
ROUND 8
- slip l + Lead Uppercut + slip r + Rear Uppercut + Lead Hook + Cross + duck + Cross + Jab (30 seconds)
- roll r + Cross + roll l + Lead Hook (coast for 30 seconds)
- slip l + Lead Uppercut + slip r + Rear Uppercut + Lead Hook + Cross + duck + Cross + Jab (35 seconds)
- roll r + Cross + roll l + Lead Hook (coast for 25 seconds)
- slip l + Lead Uppercut + slip r + Rear Uppercut + Lead Hook + Cross + duck + Cross + Jab (30 seconds)
- roll r + Cross + roll l + Lead Hook (coast for 30 seconds)
- Rest
ROUND 9
- Jab + Lead Uppercut + Lead Hook (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- Jab + Lead Uppercut + Lead Hook (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- Jab + Lead Uppercut + Lead Hook (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- Rest
ROUND 10
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
