Advanced Combos Workout

8

RNDS

Advanced Combos Workout

Coach PJ


Duration

30

Min


Total Punch Goal

1520


Are you ready for P.J. to walk you through the best workout ever? This 8-Round, Advanced-level workout is sure to challenge you both physically and mentally.

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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + bob&weave + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + bob&weave + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + bob&weave + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + bob&weave + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + bob&weave + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + bob&weave + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Uppercut + Cross + slip + slip + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + 2/4/6 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + slip + slip + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + 2/4/6 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + slip + slip + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + 2/4/6 (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Hook + Lead Hook + bob&weave + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Lead Hook + bob&weave + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Lead Hook + bob&weave + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + bob&weave + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • high knees + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + bob&weave + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • high knees + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + bob&weave + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • high knees + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Jab + Cross + Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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