Train With Flo Workout

8

RNDS

Train With Flo Workout

Flo Master

OPEN


Duration

30

Min


Total Punch Goal

1365


He’s a dad, B-Boy legend and one of the most entertaining trainers in the game! Join Flo for this 8-round, Open workout perfect for those at all levels.

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) Light Jump Rope (30 seconds)
  • shoulder shrug (30 seconds) Light Jump Rope (30 seconds)
  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Lead Uppercut + Cross + roll r (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Cross + roll r (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut + Cross + roll r (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Cross + Rear Uppercut + Lead Hook + Cross + duck (30 seconds) Light Jump Rope (30 seconds)
  • ali shuffle (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Lead Hook + Cross + duck (30 seconds) Light Jump Rope (30 seconds)
  • ali shuffle (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Rear Uppercut + Lead Hook + Cross + duck (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Cross + Lead Hook + Cross + Lead Hook + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Hook + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Hook + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • lunge (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • lunge (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + slip r + slip l + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • v up hold (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip r + slip l + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • v up hold (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip r + slip l + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • v up hold (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (squat hold for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (squat hold for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (squat hold for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Hook + Rear Hook + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • squat hold + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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