6
RNDS
Knockout Power Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
765
Join Flo Master in these 6 rounds of nothing but power punches 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
- jump rope (30 seconds)
- jumping jack + skater (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- slip l + Lead Hook + slip r + Rear Hook + duck + Cross (30 seconds)
- jumping jack (30 seconds)
- slip l + Lead Hook + slip r + Rear Hook + duck + Cross (30 seconds)
- jumping jack (30 seconds)
- slip l + Lead Hook + slip r + Rear Hook + duck + Cross (60 seconds)
- Rest
ROUND 2
- block l + Cross + roll l + Lead Hook + back + slip l + slip r + Rear Hook to the Body + Lead Uppercut to the Body (30 seconds)
- boxers bounce (30 seconds)
- block l + Cross + roll l + Lead Hook + back + slip l + slip r + Rear Hook to the Body + Lead Uppercut to the Body (60 seconds)
- boxers bounce (30 seconds)
- block l + Cross + roll l + Lead Hook + back + slip l + slip r + Rear Hook to the Body + Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 3
- Cross + slip l + Lead Hook to the Body + Lead Hook + block r + block l + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- squat (30 seconds)
- Cross + slip l + Lead Hook to the Body + Lead Hook + block r + block l + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- squat (30 seconds)
- Cross + slip l + Lead Hook to the Body + Lead Hook + block r + block l + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- slip l + Lead Hook to the Body + Lead Hook to the Body + slip r + Rear Hook to the Body + Rear Hook to the Body (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- slip l + Lead Hook to the Body + Lead Hook to the Body + slip r + Rear Hook to the Body + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- slip l + Lead Hook to the Body + Lead Hook to the Body + slip r + Rear Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 5
- Cross + Cross to the Body + Cross (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Cross to the Body + Cross (power coast for 30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 6
- slip l + Lead Hook + slip r + Rear Hook + duck + Cross (30 seconds)
- block l + Cross + roll l + Lead Hook + back + slip l + slip r + Rear Hook to the Body + Lead Uppercut to the Body (30 seconds)
- Cross + slip l + Lead Hook to the Body + Lead Hook + block r + block l + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- slip l + Lead Hook to the Body + Lead Hook to the Body + slip r + Rear Hook to the Body + Rear Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
