8
RNDS
Total Body Workout
Tommy Duquette
OPEN
Duration
30
Min
Total Punch Goal
965
Tommy Duquette is back to work your entire body in this 8 round boxing 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
- boxers bounce (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- m. climber (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Rear Hook + Lead Hook (power coast for 30 seconds)
- situp + Jab + Cross (30 seconds)
- side plank thruster (30 seconds)
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- situp + Jab + Cross (30 seconds)
- side plank thruster (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross (elevator for 30 seconds)
- lunge - Punch (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- pot shot (30 seconds)
- Jab + 2+squat hold (coast for 60 seconds)
- Rest
ROUND 4
- pot shot (60 seconds)
- Jab + Cross (coast for 30 seconds)
- pot shot (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- plank - Punch (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- crunch (30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rest
ROUND 6
- triceps dip (30 seconds)
- pushup + Jab + Cross (35 seconds)
- triceps dip (25 seconds)
- pushup + Jab + Cross (30 seconds)
- pot shot (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rest
ROUND 7
- lunge - Punch (30 seconds)
- Jab + 2+squat hold (coast for 30 seconds)
- lunge - Punch (30 seconds)
- Jab + 2+squat hold (coast for 30 seconds)
- lunge - Punch (30 seconds)
- Jab + 2+squat hold (coast for 30 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- Jab + 2+squat hold (coast for 30 seconds)
- pot shot (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
