8
RNDS
Pure Striking Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
441
You know what time it is! Time for nothing but punches and kicks in this 8 rounder!
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
LK = The Lead Kick
RK = The Rear Kick
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)
- arms circle (30 seconds)
- hip circle (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- Rest
ROUND 2
- Jab + Rear Kick + Rear Kick + Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Kick + Rear Kick + Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Kick + Rear Kick + Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 3
- Jab + lsk + Cross + Lead Hook + Rear Kick + Jab (30 seconds)
- boxers bounce (30 seconds)
- Jab + lsk + Cross + Lead Hook + Rear Kick + Jab (30 seconds)
- boxers bounce (30 seconds)
- Jab + lsk + Cross + Lead Hook + Rear Kick + Jab (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 4
- Jab + lfk + check + Lead Kick + Jab + Jab (30 seconds)
- lunge - Punch (30 seconds)
- Jab + lfk + check + Lead Kick + Jab + Jab (30 seconds)
- lunge - Punch (30 seconds)
- Jab + lfk + check + Lead Kick + Jab + Jab (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 5
- Cross + lead knee + Jab + Jab + Rear Kick + lsk (30 seconds)
- rear knee (30 seconds)
- Cross + lead knee + Jab + Jab + Rear Kick + lsk (30 seconds)
- rear knee (30 seconds)
- Cross + lead knee + Jab + Jab + Rear Kick + lsk (30 seconds)
- rear knee (30 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook + Lead Kick + Rear Kick + Lead Hook + Rear Hook (30 seconds)
- slip l + slip r (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Rear Kick + Lead Hook + Rear Hook (30 seconds)
- slip l + slip r (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Rear Kick + Lead Hook + Rear Hook (30 seconds)
- slip l + slip r (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + rear knee + Jab + Jab + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + slip r + rear knee + Jab + Jab + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + slip r + rear knee + Jab + Jab + Rear Kick (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 8
- Jab + Cross (power coast for 30 seconds)
- Lead Kick (power coast for 30 seconds)
- Rear Kick (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Lead Kick (burnout for 30 seconds)
- Rear Kick (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
