Lower Body Workout

8

RNDS

Lower Body Workout

Tommy Duquette

OPEN


Duration

30

Min


Total Punch Goal

1090


Leg day! Who's ready for leg day? You know tommy is! Step in the ring for this 8 rounder.

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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • m. climber (35 seconds) Light Jump Rope (30 seconds)
  • squat + torso twist (25 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat + squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat + squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + 2+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lunge pulse + power punch (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lunge pulse + power punch (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + 2+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + 4+squat hold (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + 4+squat hold (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + 4+squat hold (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + 4+squat hold (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • freestyle+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • freestyle+squat hold (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle+squat hold (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer