4
RNDS
Strength & Conditioning Boxing Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
415
Tommy Duquette is back with 4 rounds of intermediate level boxing. Get ready to sweat with this one!
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)
- plank (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- plank - Punch (30 seconds)
- crunch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- crunch (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 2
- pushup + Jab + Cross (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 3
- Lead Hook + 4+squat hold (power coast for 30 seconds)
- squat (30 seconds)
- Lead Hook + 4+squat hold (power coast for 30 seconds)
- squat (30 seconds)
- Lead Hook + 4+squat hold (power coast for 30 seconds)
- squat + squat + squat jump (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross (30 seconds)
- power 180 + power punch + power punch (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- power 180 + power punch + power punch (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- power 180 + power punch + power punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
