4
RNDS
Blue Steel Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
690
Coach P.J. is back with a 4-Round Open-level workout. This one starts out chill but don't get over-confident, you're legs, arms and core will be burning by round 4!
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
- jumping jack (30 seconds)
- squat (30 seconds)
- knee raise (30 seconds)
- point to the stars (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds)
- jumping jack + jumping jack + jumping jack + jump (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds)
- jumping jack + jumping jack + jumping jack + jump (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds)
- jumping jack + jumping jack + jumping jack + jump (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross + explosion (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross + explosion (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross + explosion (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- plank + punch (30 seconds)
- kangaroo boxing (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- plank + punch (30 seconds)
- kangaroo boxing (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
