4
RNDS
Lower Body Boxing Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
430
4 rounds go fast but you will be feeling it for a while.
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)
- squat jack (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- squat+squat hold (30 seconds)
- Jab + 2&squat hold (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat+squat hold (30 seconds)
- Jab + 2&squat hold (coast for 30 seconds)
- Rest
ROUND 2
- lunge pulse+power punch (60 seconds)
- Jab + 2&squat hold (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- lunge pulse+power punch (60 seconds)
- Rest
ROUND 3
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body (30 seconds)
- squat (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Cross to the Body + Cross (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 4
- lunge pulse+power punch (60 seconds)
- Jab + 2&squat hold (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Lead Hook + 4&squat hold (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
