8
RNDS
Boxer-Puncher Workout
Tommy Duquette
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1155
Join Tommy for this 8-round, hard-fought victory. This Intermediate workout is loaded with a bunch of tough combos that Tommy will guide you through. Easy work!
Keep up with Tommy on Instagram by following @tommyduquette
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
- quick feet + Jab + Cross (30 seconds)
- squat (30 seconds)
- punch across body (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Jab + Cross (30 seconds)
- squat + Rear Hook + squat + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Jab + Cross (30 seconds)
- squat + Rear Hook + squat + Lead Hook (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook to the Body (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook to the Body (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook to the Body (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + Rear Hook to the Body (60 seconds)
- plank + punch (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + Rear Hook to the Body (60 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Jab + Cross + Cross (30 seconds)
- squat + Rear Hook + squat + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Jab + Cross + Cross (30 seconds)
- squat + Rear Hook + squat + Lead Hook (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 7
- Jab + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + Rear Hook to the Body (60 seconds)
- plank + punch (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + Rear Hook to the Body (60 seconds)
- plank + punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
