Power Punching Workout

8

RNDS

Power Punching Workout

Tommy Duquette

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1490


Tommy is back with an 8-Round, Intermediate workout that will have you throwing some serious power shots. Got some agression built up? This is the workout for you! Keep up with Tommy on Instagram by following @tommyduquette

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

  • slip (30 seconds) Light Jump Rope (30 seconds)
  • roll (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • slip l + slip r + Rear Hook to the Body + Rear Uppercut + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r + Rear Hook to the Body + Rear Uppercut + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Cross + slip l + Lead Hook + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Cross + slip l + Lead Hook + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • slip l + slip r + Rear Hook to the Body + Rear Uppercut + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r + Rear Hook to the Body + Rear Uppercut + Lead Hook + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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