Roll with the Punches-TABOXING!

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TABOXING! It’s what you get when you mix boxing drills and Tabata. Tabata routines involve 20 seconds of an exercise and 10 seconds of rest. Four exercises, 2 rounds, for a total of 4 minutes. This workout will blast fat and sculpt your arms, shoulders, legs, and core. Taboxing is the ultimate full body workout. Prepare to be challenged!

Roll with the Punches-TABOXING!

Equipment Needed:  Interval Timer, jump rope, and water to keep you hydrated

What to Do: There are 4 components for this workout. Warm up, tabata, boxing and ab work all bring a perfect transition from beginning to end. Read the routines below and watch the videos to familiarize yourself with the movements.


1. Warm Up — 4 minutes

  • Jog in place — 1 minute
  • Jumping Jacks — 1 minute
  • Jump Rope — 1 minute
  • High Knees — 1 minute

2. 1st Tabata — (20 sec exercise/10 sec rest, 2 times) 4 minutes

  • Reverse Lunge with a left front kick
  • Burpees
  • Reverse Lunge with a right front kick
  • Body Squats

3. Boxing Combo — 4 minutes

  • Jab/Cross — 1 minute
  • Jab/Cross/Hook — 1 minute
  • Jab/Cross/Hook/Uppercut — 1 minute
  • Jab/Cross/Hook/Uppercut/Cross — 1 minute

4. 2nd Tabata — (20 sec exercise/10 sec rest, 2 times) 4 minutes

  • Squat with a left sidekick
  • Mountain Climbers
  • Squat with a right sidekick
  • Spiderman Push Up

5. Boxing Combo — 4 minutes

  • Jab/Cross/Hook/Uppercut/Cross — 1 minute
  • Jab/Cross/Hook/Uppercut — 1 minute
  • Jab/Cross/Hook — 1 minute
  • Jab/Cross — 1 minute

6. Ab Work — 4 minutes

  • Bicycles — 1 minute
  • Pilates 100 –1 minute
  • Plank — 1 minute
  • Left Side Plank — 30 seconds
  • Right Side Plank — 30 seconds

Instructional Videos

1st Tabata
Reverse Lunge


Body Squat

Boxing Combo

Bob and Weave

2nd Tabata
Squat with a side leg lift

Mountain Climbers

Spiderman Push Up

Ab Work

Pilates 100


Side Plank

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

2 Comments on "Roll with the Punches-TABOXING!"

  1. Sheri W  December 20, 2012

    Did this workout today and thought it was awesome. very tough but definitely a good totally body workout!! do you have any more of this style workout?? would love to see more

  2. pacquiao vs rios  May 9, 2013

    An informational training solution which is more on boxing strategy. Very well performed.


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