10
RNDS
Switch Stance Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
1325
Its brain fitness time! 10 rounds of switch stance work with Flo Master.
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)
- high knees (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Rear Hook + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Rear Hook + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Rear Hook + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Rear Hook + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Rear Hook + Lead Hook (60 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- squat (30 seconds)
- Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- boxers bounce (30 seconds)
- Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (60 seconds)
- boxers bounce (30 seconds)
- Lead Uppercut + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 5
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Jab + Jab + Cross (30 seconds)
- squat groove (30 seconds)
- Jab + Jab + Jab + Cross (60 seconds)
- squat groove (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- high knees (30 seconds)
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- high knees (30 seconds)
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- high knees (30 seconds)
- Rest
ROUND 8
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- squat groove (30 seconds)
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- squat groove (30 seconds)
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Rest
ROUND 9
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 10
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
