Boxing Base – Rolls & Combos Workout

6

RNDS

Boxing Base – Rolls & Combos Workout

Tommy Duquette

OPEN


Duration

20

Min


Total Punch Goal

1080


Overview

Our lead trainer Tommy Duquette is back with another workout containing drills designed to help you learn various techniques using rolls and combinations. These boxing exercises were created for intermediate level boxers and above. If you’ve been following our prospect path the workout should be performed after watching the tutorial video on how to roll.

Using combinations of various punches, this workout helps boxers learn and incorporate more advanced techniques. This workout is only twenty minutes long and provides an intense, full-body workout that builds strength, agility, and endurance simultaneously.

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

  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • hip rotation (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Uppercut + squat + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + roll (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + roll + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook + Cross (30 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 + roll + Cross + Lead Hook + roll + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook + Cross + roll (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook + roll + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + 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

  • Jab + Cross + roll + Cross + Lead Hook + roll + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook + roll + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (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 5

  • Cross + Lead Hook + roll + Lead Hook + Cross + roll + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + roll + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook + Cross + roll + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + roll + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll + Lead Hook + Cross + roll + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + roll + Cross + Lead Hook + roll + Lead Hook + Rear Hook + Lead Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook + roll + Lead Hook + Rear Hook + Lead Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + Cross + Lead Hook + roll + Lead Hook + Rear Hook + Lead Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

What’s a Good Combination for Boxing?

Successful boxing involves throwing several punching combinations in fast and efficient unison. Our boxing combo workout allows you to develop and build upon your existing basic skill set. Using boxing combinations with slips, our boxing base workout helps you learn how to incorporate rolls, punches, and combinations together. A number of different combinations can be performed to help maximize boxing technique while obtaining an intense yet efficient workout.

What is a Combo in Boxing?

Boxing combinations involve performing various punches back to back in a smooth and efficient manner. Individuals should focus upon mastering each of the basic punches before moving on to advanced combinations. Learn the jab, cross, hooks, and uppercuts and then begin adding in slips and rolls.

Start Your Next Workout

If you’ve mastered each of the basic boxing punches and techniques—be sure to try our boxing base workout. This class incorporates basic boxing movements along with rolls, punches, and combinations together. At only 20 minutes long it can be performed on your lunch break or before you hop in the shower each morning. Don’t wait any longer, try this amazing workout today!

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