Boxing Base - Integrated Basics #1

6

RNDS

Boxing Base - Integrated Basics #1

Tommy Duquette

OPEN


Duration

20

Min


Total Punch Goal

795


This workout incorporates all of the **boxing basics** and is designed to help you become more comfortable applying all of the basics in your FightCamp workouts. Go **slow** and become **comfortable** with the combos in this workout and then challenge you

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

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab to the Body + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Cross + Jab + Cross to the Body (60 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Jab + Cross to the Body (60 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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