4
RNDS
Burnout Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
875
Get ready to burnout with Tommy Duquette in this quick and effective 4 round boxing workout.
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
- jumping jack (30 seconds)
- slip l + slip r + roll l + roll r (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- pot shot (60 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + 2+squat hold (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- freestyle+squat hold (coast for 35 seconds)
- Lead Hook + 4+squat hold (power coast for 25 seconds)
- pot shot (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + 4+squat hold (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + 4+squat hold (power coast for 30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + 2+squat hold (coast for 30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
