Freestyle Burst Workout

10

RNDS

Freestyle Burst Workout

Tommy Duquette

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1930


Tommy is back in action with this 10-Round, Intermediate workout! Get ready to throw some 10-12 punch combos and Tommy also mixes in some On-Trainer Bursts which are inspired by a similar drill he used to do at his old home gym, Boston Boxing.

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)
  • irish jig (30 seconds) Light Jump Rope (30 seconds)
  • boxers jack (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank jump + plank jack + plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank jump + plank jack + plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank jump + plank jack + plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + squat jump + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + squat jump + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + squat jump + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank jump + plank jack + plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank jump + plank jack + plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank jump + plank jack + plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • on trainer burst (180 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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