4
RNDS
Open Boxing Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
795
Coach Tommy challenges you to step into the ring with him for this 4-round, Open level workout. Let's go, easy work!!
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
- boxers bounce (35 seconds)
- squat (30 seconds)
- torso twist (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook + Lead Hook (60 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Cross (30 seconds)
- Jab + Cross + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Cross (30 seconds)
- Jab + Cross + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- Jab + Cross (squat coast for 30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- Jab + Cross (squat coast for 30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- Jab + Cross (squat coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Hook + Lead Hook (30 seconds)
- Jab + Cross + Cross + Jab + Cross (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
