8
RNDS
Boxer's Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1050
Coach P.J. has a fun, 8-round Intermediate workout that will challenge you mentally with some combinations of punches and bodyweight moves. Time to step it up and get better. Awwwwwww YEA!
Keep up with coach P.J. on Instagram by following @trainwithpj
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
- skyscaper (30 seconds)
- heel down&toe up (30 seconds)
- jump rope (30 seconds)
- opposite (30 seconds)
- Rest
ROUND 1
- Jab + roll + Lead Hook + Cross + roll (30 seconds)
- rocky’s bounce (30 seconds)
- slip + Cross + Jab + slip + Jab + Cross (30 seconds)
- Jab + roll + Lead Hook + Cross + roll (30 seconds)
- rocky’s bounce (30 seconds)
- slip + Cross + Jab + slip + Jab + Cross (30 seconds)
- Rest
ROUND 2
- opposite knee/elbow + Cross + Jab (30 seconds)
- Jab to the Body + Cross + Lead Hook to the Body (30 seconds)
- in&out + Jab + Cross + Jab + Cross (30 seconds)
- opposite knee/elbow + Cross + Jab (30 seconds)
- Jab to the Body + Cross + Lead Hook to the Body (30 seconds)
- in&out + Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 4
- freestyle (coast for 30 seconds)
- boxers twist (30 seconds)
- freestyle (left only for 30 seconds)
- freestyle (coast for 30 seconds)
- boxers twist (30 seconds)
- freestyle (right only for 30 seconds)
- Rest
ROUND 5
- Jab + roll + Lead Hook + Cross + roll (30 seconds)
- rocky’s bounce (30 seconds)
- slip + Cross + Jab + slip + Jab + Cross (30 seconds)
- Jab + roll + Lead Hook + Cross + roll (30 seconds)
- rocky’s bounce (30 seconds)
- slip + Cross + Jab + slip + Jab + Cross (30 seconds)
- Rest
ROUND 6
- opposite knee/elbow + Cross + Jab (30 seconds)
- Jab to the Body + Cross + Lead Hook to the Body (30 seconds)
- in&out + Jab + Cross + Jab + Cross (30 seconds)
- opposite knee/elbow + Cross + Jab (30 seconds)
- Jab to the Body + Cross + Lead Hook to the Body (30 seconds)
- in&out + Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 7
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 8
- freestyle (coast for 30 seconds)
- boxers twist (30 seconds)
- freestyle (left only for 30 seconds)
- freestyle (coast for 30 seconds)
- boxers twist (30 seconds)
- freestyle (right only for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
