4
RNDS
Jack-Of-All Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
560
Tommy's Jack-Of-All-Workout runs through jumping jacks, boxer jacks, squat jacks, and even plank jacks. And of course you'll still be throwing lots of punches between all these 'jacks'. This workout is suitable for those at all levels.
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 Hook + Cross (30 seconds)
- squat jack (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat jack (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat jack (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- plank jack (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- plank jack (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- plank jack (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat jack (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat jack (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat jack (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + Jab + Cross (33 seconds)
- plank jack + plank jack + squat jump (27 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- plank jack + plank jack + squat jump (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- plank jack + plank jack + squat jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
