10
RNDS
Heavy Abs Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
990
This 10 round Open workout is not easy but Flo makes it fun.
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
- squat (30 seconds)
- jumping jack (30 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook + Lead Hook (30 seconds)
- situp (30 seconds)
- Lead Hook + Rear Hook + Lead Hook (30 seconds)
- situp (30 seconds)
- Lead Hook + Rear Hook + Lead Hook (30 seconds)
- situp (30 seconds)
- Rest
ROUND 2
- Rear Hook + Lead Hook + Rear Hook (30 seconds)
- flutter kick (30 seconds)
- Rear Hook + Lead Hook + Rear Hook (30 seconds)
- flutter kick (30 seconds)
- Rear Hook + Lead Hook + Rear Hook (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 3
- Lead Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- boxers twist (30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- boxers twist (30 seconds)
- Lead Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 4
- Rear Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- single leg v up (30 seconds)
- Rear Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- single leg v up (30 seconds)
- Rear Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- single leg v up (30 seconds)
- Rest
ROUND 5
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- crunch (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- crunch (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- crunch (30 seconds)
- Rest
ROUND 6
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds)
- ab groove (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds)
- ab groove (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds)
- ab groove (30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Hook (coast for 30 seconds)
- bicycle (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- bicycle (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- bicycle (30 seconds)
- Rest
ROUND 8
- Lead Hook + Rear Hook (power coast for 30 seconds)
- side plank (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- side plank (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- plank jack (30 seconds)
- Rest
ROUND 9
- situp + Lead Hook + Rear Hook (30 seconds)
- jump rope (30 seconds)
- situp + Lead Hook + Rear Hook (30 seconds)
- jump rope (30 seconds)
- situp + Lead Hook + Rear Hook (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 10
- freestyle + Lead Hook + Rear Hook (30 seconds)
- squat hold (30 seconds)
- freestyle + Lead Hook + Rear Hook (30 seconds)
- squat hold (30 seconds)
- freestyle + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
