6
RNDS
Pure Striking Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1075
Flo Master is back with 6 rounds of pure striking 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
- squat (30 seconds)
- lunge (30 seconds)
- bent over torso twist (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Lead Uppercut + Cross + slip r + slip l + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook to the Body (30 seconds)
- Jab to the Body (30 seconds)
- Lead Uppercut + Cross + slip r + slip l + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook to the Body (30 seconds)
- Jab to the Body (30 seconds)
- Lead Uppercut + Cross + slip l + slip r + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook to the Body (30 seconds)
- Jab to the Body (30 seconds)
- Rest
ROUND 2
- Jab + Lead Uppercut to the Body + Lead Hook + slip l + Cross + Rear Uppercut to the Body + roll r + Cross + Lead Hook (30 seconds)
- Cross to the Body + Lead Hook to the Body (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + slip l + Cross + Rear Uppercut to the Body + roll r + Cross + Lead Hook (30 seconds)
- Cross to the Body + Lead Hook to the Body (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + slip l + Cross + Rear Uppercut to the Body + roll r + Cross + Lead Hook (30 seconds)
- Cross to the Body + Lead Hook to the Body (30 seconds)
- Rest
ROUND 3
- Jab to the Body + slip l + step r + Lead Hook to the Body + Lead Hook + Jab + Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Jab to the Body + slip l + step r + Lead Hook to the Body + Lead Hook + Jab + Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Jab to the Body + slip l + roll r + Lead Hook to the Body + Lead Hook + Jab + Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 4
- Jab + Jab to the Body + Jab + Jab to the Body + Cross to the Body + Lead Hook + Cross to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Jab + Jab to the Body + Jab + Jab to the Body + Cross to the Body + Lead Hook + Cross to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Jab + Jab to the Body + Jab + Jab to the Body + Cross to the Body + Lead Hook + Cross to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 5
- Jab + Jab + slip r + Rear Uppercut to the Body + Rear Hook + Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + slip r + Rear Uppercut to the Body + Rear Hook + Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + slip r + Rear Uppercut to the Body + Rear Hook + Jab + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- back + slip l + slip r + roll l + roll r + Cross + Lead Hook (30 seconds)
- freestyle + Jab (30 seconds)
- back + slip l + slip r + roll l + roll r + Cross + Lead Hook (30 seconds)
- freestyle + Jab (30 seconds)
- back + slip l + slip r + roll l + roll r + Cross + Lead Hook (30 seconds)
- Jab (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
