8
RNDS
Body Snatcher Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1365
Coach PJ works us up to a difficult 7 punch combination in this one where you will change levels going from the head and breaking down the body.
You're body might feel like it's breaking down a little bit too through the stretch of this 8-rounder but don
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)
- rotating hip (30 seconds)
- skyscaper (30 seconds)
- roll (30 seconds)
- Rest
ROUND 1
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook (30 seconds)
- power 180 + Jab + Cross (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook (30 seconds)
- power 180 + Jab + Cross (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook (30 seconds)
- power 180 + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- power 180 + Jab + Cross (30 seconds)
- Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- power 180 + Jab + Cross (30 seconds)
- Rest
ROUND 5
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook (60 seconds)
- plank + punch (30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook (60 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 6
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook to the Body (60 seconds)
- Jab + Cross + Jab + Cross + burpee (30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook to the Body (60 seconds)
- Jab + Cross + Jab + Cross + burpee (30 seconds)
- Rest
ROUND 7
- boxers bounce (30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- boxers bounce (30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- Rest
ROUND 8
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
