8
RNDS
Train with Flo Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
815
Flo steps up the intensity in this 8-round, Open-level boxing workout! Get ready to put some total body work in!
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)
- neck circle (30 seconds)
- shoulder roll (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + slip r + slip l + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Lead Hook + slip r + slip l + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Lead Hook + slip r + slip l + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + Cross + slip l + slip r + Cross + Lead Hook + Cross (30 seconds)
- shoulder tap (30 seconds)
- Cross + Lead Hook + Cross + slip l + slip r + Cross + Lead Hook + Cross (30 seconds)
- shoulder tap (30 seconds)
- Cross + Lead Hook + Cross + slip l + slip r + Cross + Lead Hook + Cross (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Rear Uppercut + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Rear Uppercut + Lead Hook + Cross (30 seconds)
- v up (30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Lead Hook + Cross + duck + Rear Uppercut + Lead Hook + Cross (30 seconds)
- ab groove (30 seconds)
- Rear Uppercut + Lead Hook + Cross + duck + Rear Uppercut + Lead Hook + Cross (30 seconds)
- ab groove (30 seconds)
- Rear Uppercut + Lead Hook + Cross + duck + Rear Uppercut + Lead Hook + Cross (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + slip r + slip l + Jab + Cross + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Cross + Lead Hook + Cross + slip l + slip r + Cross + Lead Hook + Cross (30 seconds)
- shoulder tap (30 seconds)
- Rear Uppercut + Lead Hook + Cross + duck + Rear Uppercut + Lead Hook + Cross (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 8
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- sprawl (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
