4
RNDS
Steady Flo Workout
Flo Master
OPEN
Duration
15
Min
Total Punch Goal
555
This 4-round, Open workout from Flomaster is is a fun and effective one!
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)
- jump rope (30 seconds)
- arms circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + pushup (30 seconds)
- squat hold (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + pushup (30 seconds)
- squat hold (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + pushup (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + squat jump (30 seconds)
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + squat jump (30 seconds)
- pushup hold (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + squat jump (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (squat hold for 30 seconds)
- ab groove (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- ab groove (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 4
- plank - Punch (30 seconds)
- squat jump (30 seconds)
- plank - Punch (30 seconds)
- squat jump (30 seconds)
- plank - Punch (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
