10
RNDS
Burnout Boxing Workout
Tommy Duquette
OPEN
Duration
40
Min
Total Punch Goal
1615
Are you ready for 10 rounds of burnout? After this workout, the rest of your day will be easy.
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
- jump rope (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- arms circle+torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 2
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- situp + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (coast for 30 seconds)
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 4
- Rear Hook + Lead Hook (power coast for 30 seconds)
- power 180 + power punch + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- power 180 + power punch + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- power 180 + power punch + power punch (30 seconds)
- Rest
ROUND 5
- freestyle (coast for 30 seconds)
- boxers bounce (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Jab + Cross + sprawl (35 seconds)
- Rear Hook + Lead Hook (power coast for 25 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Rest
ROUND 7
- freestyle (burnout for 30 seconds)
- pot shot (60 seconds)
- Jab + Cross (coast for 30 seconds)
- boxers bounce (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 8
- Lead Hook + Rear Hook (burnout for 30 seconds)
- freestyle (coast for 30 seconds)
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 9
- power 180 + power punch + power punch (30 seconds)
- Jab + Cross + Jab + Cross + burpee (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Hook (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 10
- Jab + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- power 180 + power punch + power punch (30 seconds)
- boxers bounce (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
