10
RNDS
Full Body Workout
Tommy Duquette
OPEN
Duration
40
Min
Total Punch Goal
1680
Tommy is back in the ring for 10 rounds of full body boxing work. You ready?
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)
- m. climber (30 seconds)
- torso twist (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross (coast for 60 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Cross (30 seconds)
- situp + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- situp + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + squat + Jab + Cross + Jab + Cross + lunge - Punch (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- lunge - Punch (30 seconds)
- squat (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + squat + Jab + Cross + Jab + Cross + lunge - Punch (30 seconds)
- Rest
ROUND 4
- pot shot (180 seconds)
- Rest
ROUND 5
- pushup + Jab + Cross (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- triceps dip (30 seconds)
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 6
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + power 180 (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + power 180 (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + Cross (30 seconds)
- squat + squat + squat jump (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross + Lead Hook (60 seconds)
- squat hop (30 seconds)
- Jab + Cross (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- triceps dip (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 9
- Jab + Cross (elevator for 30 seconds)
- freestyle&squat hold (coast for 30 seconds)
- plank - Punch (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- freestyle&squat hold (coast for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- Rest
ROUND 10
- pot shot (180 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
