4
RNDS
Learn Boxing Basics from a Boxing Expert
Tommy Duquette
OPEN
15
Min
530
Easy 4-Round At-Home Boxing Workout, Jab & Cross #1
In this workout created by FightCamp Co-Founder, Tommy Duquette, you’ll knock out four rounds of boxing to help you learn boxing basics.
This workout teaches you the straight punches, called the jab and the cross. We’ll refer to these punches as the one and the two, respectively, using the punch number system. Throughout the boxing basics workout, you’ll perform some very simple bodyweight exercises, such as squats and shoulder taps, to specifically target the muscles you will use most when boxing.
No matter if you’re new to boxing, or if you have years of experience, this workout is designed to get your heat-pumping and your body moving. Every level of fighter will benefit from getting back to the boxing basics and working on foundational punch combinations.
Come back to this workout time and time again throughout your at-home boxing training. See how your output score and your overall conditioning improve as you get stronger.
Why practice boxing basics with FightCamp?
FightCamp is the leading connected at-home boxing solution. FightCamp workouts are created by former professional fighters with years of experience in the ring. This program combines the best of both cardio and strength training to deliver a full-body, dynamic workout unlike any other. Motivate yourself to push harder with in-app punch goals, and compete for the top spot on the leaderboard by improving your output score.
If you haven’t already, try this workout on the FightCamp iOS app for the full FightCamp experience.
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
- irish jig (30 seconds)
- squat (30 seconds)
- quick feet + Jab + Cross (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross (30 seconds)
- squat (30 seconds)
- Jab + Jab + Cross + Jab + Jab (30 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 4
- Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
