Stick & Move Workout

4

RNDS

Stick & Move Workout

Tommy Duquette

INTERMEDIATE


Duration

15

Min


Total Punch Goal

645


Tommy is back with a 4-round Interemediate workout that will have you channeling your inner Ali. Get ready to stick and mover your way through 4 rounds of Boxing. Let's Go! 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

  • irish jig (30 seconds) Light Jump Rope (30 seconds)
  • quick feet (30 seconds) Light Jump Rope (30 seconds)
  • hip rotation (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

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + Jab + back + Jab + Cross + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + Jab + back + freestyle (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + Jab + back + Jab + Jab + Cross + Lead Uppercut + Cross (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + Jab + back + Jab + Jab + freestyle (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab + Cross + back + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + back + freestyle (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab to the Body + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross + back + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross + back + freestyle (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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