Tommy Cassano leads a 10-minute boxing HIIT workout at Petrified Forest National Park, mixing 30-second rounds of jabs, crosses, hooks, and bodyweight exercises like squats and planks. He cues technique on stance and hip rotation while the group counts reps and pushes through increasing intensity.
What's up everybody? Tommy Cassano, founder of The Outdoor Body, out here in Petrified Forest National Park. Today we're going to do a boxing workout. It's going to be 30 seconds, 30-second split. So the 30-second cardio is going to be squat 1-2 and then high plank 1-2.
They're all going to be 30 seconds.
This place is so cool. It's in Arizona. You got to come visit. In the Jurassic period, 225 years ago, 225 million years ago, this place used to be a lush rainforest filled with dinosaurs, reptiles, 200-foot trees, all sorts of cool, amazing things. But now it is the Badlands, and we're gonna do an outdoor body workout. This place is full with fossils and amazing, rich history. So if you ever get a chance, please come out here. So we're gonna get right into it. We're gonna be doing a double jab to start in 3, 2, and 1. Remember, boxing stance.
Jab, jab, jab, jab, jab, jab, jab.
If you haven't, please watch the boxing tutorial videos. You're right-handed, make sure your left leg is forward, bringing the elbow back in. Snap, snap. Snap, snap. That's a double jab. Snap, snap. Snap, snap. Snap, snap. 10 seconds. Snap, snap. Snap, snap. Always bringing the hands back to the chin. Snap, snap.
Let's go.
So squat, 1-2. Squat, 1-2. Squat, 1-2. Squat, 1-2. Squat, 1-2.
That's Let's go! Alpirin! Some prehistoric amazing land right here in the Petrified Forest.
Let's go, 5 seconds.
Here we go, we're gonna go cross hook, cross hook, cross hook, cross hook. Remember, cross, hook, shoulders, hips, heel. Heel, hip, shoulder, snap.
Cross, hook. Cross, hook.
Cross, hook.
Turn it. Turn the waist on that hook all the way over.
2.
Now we're going to go high plank right here.
And punch, punch, punch, punch, punch, punch, punch, punch, punch.
15 seconds, stay with me. Good, here we go. We're going 1, 2, 3, 1-2!
3—
Jab cross hook across one to three two-three-two-one-tothree-twotwoone-threetwosweetthreetoones... One-towhree twotruee? Two-onethrewhere too?! Tewtwohowtoweereee!? Twomonthrowereteaahhh!!!
I'm sorry guys for my pronunciation of Spanish words but it's been so long since I've learned them that they're just not sticking anymore. Okay let me give you some more time here if needed okay we'll go again now alrighty ready fight on this side right hand left jab straight punch then overhand uppercut there he goes see what happens when you switch hands look at him change his stance immediately oh wow very nice work by Miguel Garcia from Mexico City baby yeah come get 'em boy how about those punches man holy moly dude good job crazy amazing skills bro yes sir no doubt uh-huh ooh whoopie dooby-doobies boom bam booms bams bangs hey yo Jose Estrada welcome back buddy thank y'all all much better than last week huh cool like your hair looks sweet today eh José Gracias brother um thanks dude appreciate ya big ups everybody watching us out live tonight keep coming through Mira la Cámara de Televisión Mexicana en vivo por favor gracias amigos para que nos puedas ver ahí está muy bien muchas veces con ustedes amigo ¿no verdad?, ok next round boys hello everyone will be going into our second half after these ads real quick check 3, 2, 1, 2, 3, 2.
Let's go.
Squat, 1, 2. Square the stance up, obviously. Make sure when you're punching, doing those combinations, you have the twist in the hips, especially on the hooks, crosses. Heel, hip, shoulder, turn, all in one motion.
Let's go.
Squat, 1, 2. Squat, 1, 2.
Squat, 1, 2. Squat, 1, 2.
You're Here we go, double jab, uppercut.
1-1-2, 1-1-2, 1-1-2.
See me turn that uppercut?
1-1-2, 1-1-2.
Gonna throw all sorts of combinations at you today.
1-1-2, 1-1-2, 1-1.
Actually, it's a 4, my bad.
1-1-4.
Here we go, high plank uppercuts of 4. I tend to say tsu, so let's go. High plank punch, let's get it, let's go, 10 seconds. 5, 4, 3, 2, 1.
Here we go.
2, 3, 4. So cross, hook, uppercut.
Cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, Uppercut, cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, uppercut.
Here we go, squat one-two. Let's get it. We're progressing right here.
We're gonna keep going.
Let's get it. Almost at 5 minutes.
Stay with me.
2, 1.
1, 2, 3, 2.
Jab, cross, hook, cross.
1, 2, 3, 2. 1, 2, 3, 2.
Soon we're gonna— I'll teach you when I get there. We're gonna do the step back in a second.
2, 3, 2, turning, 2, 3, 2, 1, 2, 3, 2, 1, 2, 2, jab, cross, hook, cross, jab, cross, hook, cross, jab, cross, hook, cross, 1, 2, 2, 1, 2, 3, 2, here we go.
Punching.
10 seconds.
Here you go, it's gonna be 1, 1, 2, 2. Step back 2 jab-jab-cross step-back cross one-one-two-step back two on that Step-Backs— this your backend foot?
One-two-steppedbacktwoone-onetwo steppedbacktwounoneto steppedbacktweenonetwostepback-tweeenotewo steppack twouneontwo setpack twwun ontwoo setback to wuneonto stepback towuwn onto setup too won't want you!
Step back, 2.
Let's go, squat, 1, 2.
Come on, let's get it.
10 seconds. Now we're gonna go 1-2, step back uppercut!
1-2, set back uppercut! Step back— upercut?
—step back... Uppercut?!
One-two-one-two-step-back-uppercut!
Setback-uppah-cut-to-on-two-step-back-u-p-per cut!
One-two—one-two-setback-uppercut to one two step back u-per-cuh-tu on chu!
Step Back Upper Cut!
Uppercut, 2, 1, 2. Step back, uppercut, 2, 1, 2. Step back, uppercut, 1, 2. Step back, uppercut.
Yeah, here we go, squad! Let's get it, we're burning up here in the petrified. 10 seconds, let's go! Now we're new. 1, 2, 3, 2, step back, uppercut.
1, 2, 3, 2, step back, uppercut. 2, 3, 2, step back, uppercut. 2, 3, 2, step back, uppercut. 1, 2, 3, 2, step back, uppercut. Uppercut. 2, 3, 2, step back, uppercut. 1, 2, 3, 2, step back, uppercut. 2, 3, 2, step back, uppercut. 2, step back, uppercut.
High plank, let's go! Last one here.
Minute and a half left, get it burning, let's go! Next, we're gonna be 1-2-3-2, step back cross, step back uppercut. We're doing a double step back. Can you handle it? That's the question. 2, 1, yeah! Here we go.
1-2-3-2, step back cross, step back Uppercut!
1-2-3-2! Uh-huh huh huu— uhh hoo... Hooo! One-two-three-two! Huu hooh ooh— one-two-three-two!
Step back cross step back uppercut! One-two-three-two set-back-cross-uppercut two-three-two step back cross-upperrcute!
One-two-three-two step back-cross-uppercut!
Whew whew wahoooowww! Setback across uppercutter?
No! Wooooaahhh! Step back, cross.
Come on, that's it. 30 seconds. Squat, 1-2.
Let's go, 1-2.
Let's get it, 15 seconds.
Come on. Woo!
2, 1.
Whoo! Thank you for working out with me up here. This is the Blue Mesa area in Petrified Forest National Park. Stunning. Imagine being here 225 million years ago with dinosaurs and reptiles. Next time you work out with me here, this is exactly what you got to do. I'm Tommy Insano. Thank you for joining me, Outdoor Body Workout. See you next time. Remember, you can always do this twice, make it 20 minutes. Highly recommend it, right in a row, 20 minutes of non-stop HIIT training, mobility, stretching, make it a full workout for you. Have an amazing day. Always give 110%. See you next time for Outdoor Body Workout.
