4
RNDS
Lower-Body Workout
Tommy Duquette
INTERMEDIATE
Duration
15
Min
Total Punch Goal
Tommy is a former U.S. National Boxing Team member and is also a co-founder of Hykso & FightCamp. This 4-round, Intermediate level, lower-body focused workout is sure to challenge you both physically and mentally.
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)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- squat hop (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- squat hop (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- squat hop (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rest
ROUND 3
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll + Rear Hook + roll (30 seconds)
- squat (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll + Rear Hook + roll (30 seconds)
- squat (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll + Rear Hook + roll (45 seconds)
- squat (15 seconds)
- Rest
ROUND 4
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll + Rear Hook + roll + back + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll + Rear Hook + roll + back + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + roll + roll + Rear Hook + roll + back + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
