8
RNDS
Switch Stance Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
1145
You know Flo Master loves switch stance workouts. Join him in the ring for 8 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
- jump rope + jumping jack (30 seconds)
- squat + high knees (30 seconds)
- torso twist (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross (60 seconds)
- Cross (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- Lead Hook (power coast for 30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Cross to the Body + Jab + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross to the Body + Jab + Rear Hook to the Body (60 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross to the Body + Jab + Rear Hook to the Body (30 seconds)
- Rest
ROUND 5
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross (60 seconds)
- Cross (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- Lead Hook (power coast for 30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 8
- Jab + Cross to the Body + Jab + Rear Hook to the Body (40 seconds)
- Lead Uppercut + Rear Uppercut (20 seconds)
- Jab + Cross to the Body + Jab + Rear Hook to the Body (60 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross to the Body + Jab + Rear Hook to the Body (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
