8
RNDS
Groove Workout
Flo Master
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1240
B-Boy Flomaster is a life long martial artist and is well respected in the hip hop dance community for being Usher's choreographer and a B-Boy legend.
In this Intermediate-level workout, he takes us through 8 really fun, energetic rounds that include si
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)
- knee circle (30 seconds)
- punch across body (30 seconds)
- arm circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + slip + slip (30 seconds)
- squat groove (30 seconds)
- Jab + Jab + Cross + slip + slip (30 seconds)
- squat groove (30 seconds)
- Jab + Jab + Cross + slip + slip (30 seconds)
- squat groove (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + slip + slip + Cross (30 seconds)
- spider flo (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross (30 seconds)
- spider flo (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross (30 seconds)
- spider flo (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross (30 seconds)
- knee drop (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross (30 seconds)
- knee drop (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross (30 seconds)
- knee drop (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross + Lead Hook + ali shuffle (30 seconds)
- ab groove (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross + Lead Hook + ali shuffle (30 seconds)
- ab groove (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross + Lead Hook + ali shuffle (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 5
- Jab + Jab + Cross + slip + slip (30 seconds)
- squat groove (30 seconds)
- Jab + Jab + Cross + slip + slip (30 seconds)
- squat groove (30 seconds)
- Jab + Jab + Cross + slip + slip (30 seconds)
- squat groove (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Cross + slip + slip + Cross (30 seconds)
- spider flo (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross (30 seconds)
- spider flo (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross (30 seconds)
- spider flo (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross (30 seconds)
- knee drop (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross (30 seconds)
- knee drop (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross (30 seconds)
- knee drop (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross + Lead Hook + ali shuffle (30 seconds)
- ab groove (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross + Lead Hook + ali shuffle (30 seconds)
- ab groove (30 seconds)
- Jab + Jab + Cross + slip + slip + Cross + back + Jab + Cross + Lead Hook + ali shuffle (30 seconds)
- ab groove (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
