2640 Punches – Let’s Go!

Boxing Workouts

It has been a long week – so let’s get going!

Warm Up

Format: 30 seconds on/10 second break (2x through)

  1. Squats (squat/squat/squat pulse)
  2. Skaters
  3. Jumping jacks
  4. Lunge jabs (lunge forward with right leg, touch ground with left hand, after lunging back, throw a jab. Repeat non-stop)
  5. Lung crosses (lunge forward with left leg, touch ground with right hand, after lunging back, throw a jab. Repeat non-stop)

Counted Rounds Up and Down!

Format: Count out loud going through the combinations below (the number = how many reps).

Round 1: (750 punches)

  1. Jab 50
  2. Cross 50
  3. Jab / Cross 40
  4. Jab / Cross / Hook 30
  5. Jab / Cross / Hook / Uppercut 20
  6. Jab / Cross / Hook / Uppercut / Cross 10
  7. Jab / Cross / Hook / Uppercut 20
  8. Jab / Cross / Hook 30
  9. Jab / Cross / 40
  10. Cross 50
  11. Jab 50

Round 2: (760 punches)

  1. Left Hook 50
  2. Right Hook 50
  3. Left Hook / Right Hook 40
  4. Left Hook / Right Hook / Left Uppercut 30
  5. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  6. Left Hook / Right Hook / Left Uppercut / Right Uppercut / Jab / Cross 10
  7. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  8. Left Hook / Right Hook / Left Uppercut 30
  9. Left Hook / Right Hook 40
  10. Right Hook 50
  11. Left Hook 50

Round 3: (1130 punches)

  1. Double Jab 25
  2. Double Cross 25
  3. Jab / Cross / Jab / Cross 40
  4. Jab / Cross / Jab / Cross / Left Hook 30
  5. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  6. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut / Cross 10
  7. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  8. Jab / Cross / Jab / Cross / Left Hook 30
  9. Jab / Cross / Jab / Cross 40
  10. Double Cross 25
  11. Double Jab 25

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Workouts

Today’s Workout: Progressions

Progression workouts are one of my favorite (especially with DVRT sandbags). They require control and flow through multiple movements. Each progression is done for reps and then in between the progressions I through in some core/cardio (20 seconds on 10/seconds off).