Core Strength Workout

4

RNDS

Core Strength Workout

Tommy Duquette

OPEN


Duration

15

Min


Total Punch Goal

560


Tommy's Core Strength Workout focuses on one of the foundations of throwing dynamite punches, your CORE! This Open-level workout focuses on building core-strength by including a painful (but rewarding) combination of high-powered rotational punches and bo

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) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + reset (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + reset (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • leg lift circle (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • leg lift circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • reach up (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • reach up (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + reset (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • superman (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + reset (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • superman (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer