8
RNDS
Total Body Boxing Workout
Tommy Duquette
OPEN
Duration
30
Min
Total Punch Goal
825
Step into the ring with Tommy Duquette for this 8 round open level workout!
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)
- torso twist (30 seconds)
- shoulder tap (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 60 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Rest
ROUND 2
- pushup + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 3
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- Lead Hook to the Body + Lead Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 4
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- freestyle&squat hold (coast for 60 seconds)
- boxers bounce (30 seconds)
- freestyle&squat hold (coast for 60 seconds)
- Rest
ROUND 5
- lunge pulse + power punch (30 seconds)
- Jab + Cross (30 seconds)
- lunge pulse + power punch (30 seconds)
- Cross + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- freestyle&squat hold (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + burpee (30 seconds)
- triceps dip (30 seconds)
- Jab + Cross + Jab + Cross + burpee (30 seconds)
- triceps dip (30 seconds)
- pushup + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 7
- plank - Punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank - Punch (30 seconds)
- crunch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- crunch (30 seconds)
- Rest
ROUND 8
- freestyle&squat hold (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- freestyle&squat hold (coast for 30 seconds)
- plank - Punch (30 seconds)
- Lead Hook to the Body + Lead Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + burpee (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
