6
RNDS
Switch Stance Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
750
It's time to work your mind and body with this 6 round switch stance boxing 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
- a skip + high knees (30 seconds)
- shadow box (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- step in + Jab + Cross + back + Cross + Lead Hook + slip l + Rear Hook to the Body + Cross (30 seconds)
- jumping jack (30 seconds)
- step in + Jab + Cross + back + Cross + Lead Hook + slip l + Rear Hook to the Body + Cross (30 seconds)
- jumping jack (30 seconds)
- step in + Jab + Cross + back + Cross + Lead Hook + slip l + Rear Hook to the Body + Cross (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 2
- step in + Jab + Cross + back + Cross + Lead Hook + slip l + Rear Hook to the Body + Cross (30 seconds)
- jumping jack (30 seconds)
- step in + Jab + Cross + back + Cross + Lead Hook + slip l + Rear Hook to the Body + Cross (30 seconds)
- jumping jack (30 seconds)
- step in + Jab + Cross + back + Cross + Lead Hook + slip l + Rear Hook to the Body + Cross (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 3
- Jab + Jab + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip l + block l + block r + back + step in + Jab + Cross (30 seconds)
- footwork + Jab (30 seconds)
- Jab + Jab + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip l + block l + block r + back + step in + Jab + Cross (30 seconds)
- footwork + Jab (30 seconds)
- Jab + Jab + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip l + block l + block r + back + step in + Jab + Cross (30 seconds)
- footwork + Jab (30 seconds)
- Rest
ROUND 4
- Jab + Jab + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip l + block l + block r + back + step in + Jab + Cross (30 seconds)
- footwork + Jab (30 seconds)
- Jab + Jab + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip l + block l + block r + back + step in + Jab + Cross (30 seconds)
- footwork + Jab (30 seconds)
- Jab + Jab + slip l + slip r + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip l + block l + block r + back + step in + Jab + Cross (30 seconds)
- footwork + Jab (30 seconds)
- Rest
ROUND 5
- slip r + slip l + back + Lead Uppercut + Cross + roll r + slip l + slip r + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + slip l + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
- slip r + slip l + back + Lead Uppercut + Cross + roll r + slip l + slip r + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + slip l + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
- slip r + slip l + back + Lead Uppercut + Cross + roll r + slip l + slip r + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + slip l + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
- Rest
ROUND 6
- slip r + slip l + back + Lead Uppercut + Cross + roll r + slip l + slip r + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + slip l + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
- slip r + slip l + back + Lead Uppercut + Cross + roll r + slip l + slip r + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + slip l + Lead Hook (35 seconds)
- Lead Hook (power coast for 25 seconds)
- slip r + slip l + back + Lead Uppercut + Cross + roll r + slip l + slip r + Rear Hook to the Body + Lead Hook to the Body + Jab + Jab + slip l + Lead Hook (30 seconds)
- Lead Hook (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
