4
RNDS
5-Min CORE Strength
Tommy Duquette
5
Min
60
Overview
Our lead trainer Tommy Duquette is back with a brief intermediate boxing workout designed to help you get you shredded. We’ll take you through a warm up followed by four rounds of intense core activation movements. Core strength is key for developing the strength and endurance needed to become an effective boxer. Our five minute workout can be performed whenever or wherever you have a few spare minutes throughout the day.
Using combinations of various core exercises—this workout can be performed after other FightCamp boxing workouts or independently on rest days. This non-punch workout will help build core strength and improve endurance for boxing and other physical activities.
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:
ROUND 0
- shoulder tap (20 seconds)
- crunch (20 seconds)
- plank - Punch (20 seconds)
- leg lift (20 seconds)
ROUND 1
- shoulder tap (20 seconds)
- crunch (20 seconds)
- plank - Punch (20 seconds)
- leg lift (20 seconds)
ROUND 2
- shoulder tap (20 seconds)
- crunch (20 seconds)
- plank - Punch (20 seconds)
- leg lift (20 seconds)
ROUND 3
- shoulder tap (20 seconds)
- crunch (20 seconds)
- plank - Punch (20 seconds)
How Does Boxing Build Core Strength?
A strong core helps fighters develop the power, speed, flexibility, and endurance to fight at the professional or amateur level. Boxing builds core strength as it works out the lower abdominal muscles. A strong core helps boxers throw punches while effectively avoiding hits from opponents.
What Are Plank Punches?
Plank punches are core exercises that build on the traditional plank movement. They involve using core, tricep, shoulder, quad, lower back, and abdominal muscles. To perform the movement have your feet shoulder width apart and get into a standard plank position. Then lift one arm and begin performing a punch movement. Alternate arms throughout the movement.
What Are Crunch Punches?
Crunch punches are core exercises that build upon standard crunch movements. As a bodyweight exercise, they work your oblique muscles and can effectively develop a strong core. Begin by lying flat on your back with your knees bent at a 45 degree angle. Use your core to sit up and immediately throw two punches at the top of the movement before slowly lowering yourself. Crunch punches mainly work the oblique muscles but also work abs and biceps as secondary muscles.
Start Your Next Workout
If you’re searching for a quick five minute workout that can be performed with no equipment needed, at any time of day, look no further than our FightCamp boxing workout. If you’re seeking a fast efficient ab workout be sure to try out our core strength program or one of our many other workouts.
