10
RNDS
Switch Stance Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
780
Time to switch things up again in this 10 rounder. Flo Master is here to lead you through 10 rounds of "Easy 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
- jumping jack (30 seconds)
- squat + squat jump (30 seconds)
- hip circle (30 seconds)
- arms circle (30 seconds)
- Rest
ROUND 1
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- reverse lunge (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- reverse lunge (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 2
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + back + Jab + Cross (30 seconds)
- hip thrust (30 seconds)
- Lead Hook + Rear Hook + back + Jab + Cross (30 seconds)
- hip thrust (30 seconds)
- Lead Hook + Rear Hook + back + Jab + Cross (30 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook + back + Jab + Cross (30 seconds)
- squat hold (30 seconds)
- Lead Hook + Rear Hook + back + Jab + Cross (30 seconds)
- squat hold (30 seconds)
- Lead Hook + Rear Hook + back + Jab + Cross (30 seconds)
- squat hold (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Lead Hook + Rear Uppercut + Cross (30 seconds)
- flutter kick (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Cross (30 seconds)
- flutter kick (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Cross (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Lead Hook + Rear Uppercut + Cross (30 seconds)
- elbow plank (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Cross (30 seconds)
- elbow plank (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Cross (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 7
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- sprawl (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- sprawl (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- sprawl (30 seconds)
- Rest
ROUND 8
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- jumping jack (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- jumping jack (30 seconds)
- Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 9
- Jab + Cross (coast for 30 seconds)
- pushup hold (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup hold (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup (30 seconds)
- Rest
ROUND 10
- Jab + Cross (coast for 30 seconds)
- squat jack (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat jack (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat jack (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
