8
RNDS
Switch Stance Workout
Flo Master
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1035
Get ready to work your mind and body with this 8 round, switch stance workout.
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 (30 seconds)
- m. climber + pushup (30 seconds)
- torso twist + punch across body (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- freestyle (coast for 30 seconds)
- freestyle + footwork (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle + footwork (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle + footwork (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Cross + roll r + roll l + Lead Hook + Cross + back + slip l + slip r + Cross + Lead Uppercut (30 seconds)
- Jab (30 seconds)
- Lead Uppercut + Cross + roll r + roll l + Lead Hook + Cross + back + slip l + slip r + Cross + Lead Uppercut (30 seconds)
- Jab (30 seconds)
- Lead Uppercut + Cross + roll r + roll l + Lead Hook + Cross + back + slip l + slip r + Cross + Lead Uppercut (30 seconds)
- Jab (30 seconds)
- Rest
ROUND 3
- Jab + roll l + Lead Hook + roll r + Cross + back + slip l + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Cross (30 seconds)
- Jab + roll l + Lead Hook + roll r + Cross + back + slip l + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Cross (30 seconds)
- Jab + roll l + Lead Hook + roll r + Cross + back + slip l + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Cross (30 seconds)
- Rest
ROUND 4
- Jab + Jab + duck + Cross to the Body + slip r + roll l + Lead Hook + Lead Uppercut + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Lead Hook (30 seconds)
- Jab + Jab + duck + Cross to the Body + slip r + roll l + Lead Hook + Lead Uppercut + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Lead Hook (30 seconds)
- Jab + Jab + duck + Cross to the Body + slip r + roll l + Lead Hook + Lead Uppercut + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Lead Hook (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Cross + roll r + roll l + Lead Hook + Cross + back + slip l + slip r + Cross + Lead Uppercut (30 seconds)
- Jab (30 seconds)
- Lead Uppercut + Cross + roll r + roll l + Lead Hook + Cross + back + slip l + slip r + Cross + Lead Uppercut (30 seconds)
- Jab (30 seconds)
- Lead Uppercut + Cross + roll r + roll l + Lead Hook + Cross + back + slip l + slip r + Cross + Lead Uppercut (30 seconds)
- Jab (30 seconds)
- Rest
ROUND 6
- Jab + roll l + Lead Hook + roll r + Cross + back + slip l + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Cross (30 seconds)
- Jab + roll l + Lead Hook + roll r + Cross + back + slip l + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Cross (30 seconds)
- Jab + roll l + Lead Hook + roll r + Cross + back + slip l + roll r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Cross (30 seconds)
- Rest
ROUND 7
- Jab + Jab + duck + Cross to the Body + slip r + roll l + Lead Hook + Lead Uppercut + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Lead Hook (30 seconds)
- Jab + Jab + duck + Cross to the Body + slip r + roll l + Lead Hook + Lead Uppercut + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Lead Hook (30 seconds)
- Jab + Jab + duck + Cross to the Body + slip r + roll l + Lead Hook + Lead Uppercut + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Lead Hook (30 seconds)
- Rest
ROUND 8
- freestyle (coast for 180 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
