4
RNDS
Core Burner Workout
Tommy Duquette
INTERMEDIATE
Duration
15
Min
Total Punch Goal
620
Tommy leads a 4-Round Intermediate-level workout designed to get your core burning. Get ready for some plank punches and fun, challenging combos.
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)
- irish jig (30 seconds)
- boxers jack (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- leg circle (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- plank jack (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- spiderman (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- plank around the world (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- side plank thruster (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook + Lead Hook (30 seconds)
- leg circle (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook + Lead Hook (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook + Lead Hook (30 seconds)
- plank jack (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook + Lead Hook + Rear Hook + roll l (30 seconds)
- spiderman (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook + Lead Hook + Rear Hook + roll l (30 seconds)
- plank around the world (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook + Lead Hook + Rear Hook + roll l (30 seconds)
- side plank thruster (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
